Shoulders Strength Workout - 45min Advanced
This high-intensity session prioritizes structural shoulder strength through heavy overhead pressing and bench variations. You will transition from low-rep compound lifts into targeted isolation work to maximize both raw power and stability. This advanced protocol uses handle-based movements to challenge your stabilization across multiple planes of motion.
Ideal for advanced lifters or overhead athletes like volleyball or tennis players who need to develop both peak force and joint stability. It is specifically designed for those who want to build boulder shoulders using only handle accessories.
Equipment
Workout Plan
Rest 120-180s between primary compound sets (Presses), 60-90s for accessories (Raises/Flyes), and 45s for the finishers.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use the momentum to punch the smart handles toward the ceiling.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to feel the digital weight resist you, keeping elbows at a 45-degree angle.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and focus on the lateral tension of the cables at the top.
Reverse Fly
Back, Shoulders
Keep your neck neutral and pull the handles apart until your arms are flush with your shoulders.
Standing Overhead Press
Shoulders, Triceps
Engage Tonal's Spotter Mode so you can safely push the digital weight to failure on the final rep.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight to tax the triceps on the long negative.
Why this order
The workout begins with the Standing Overhead Press to utilize maximum fresh energy for the heaviest lift. We then group the Bench Press and Squat to Press to capitalize on the bench already being in position while moving from horizontal to vertical push patterns. The session concludes with isolation and high-rep stability work to ensure complete metabolic fatigue of the deltoids and triceps.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Why is the Bench Press included in a shoulder workout?
The Bench Press is a powerful secondary compound that heavily recruits the anterior deltoids and triceps. Using it here provides a high-volume stimulus for your triceps that supports your heavier overhead pressing capacity.
Can I use Tonal's Chains or Eccentric mode for these lifts?
Yes, for the Standing Overhead Press and Bench Press, adding Eccentric mode is highly recommended to build greater eccentric control during the heavy strength portion of the workout.
What should I do if the Half Turkish Get-up feels too difficult?
Since this is an advanced workout, the Get-up is there for shoulder stability. If you struggle, reduce the digital weight manually and focus on keeping your arm perfectly vertical throughout the move.
How should I select the weight for the Rotational Punches?
The goal for the punches is speed and power. Set the weight to about 40-50% of your max overhead press to ensure you can maintain an explosive tempo for the full 15 reps.