Shoulders Strength Workout - 45min Intermediate
Develop boulder shoulders and powerful triceps with this intermediate strength session. You will leverage Tonal's digital resistance to maximize tension on the deltoids through multi-planar movements. This routine prioritizes heavy overhead pressing followed by high-volume isolation to ensure complete muscle fatigue.
This session is designed for intermediate athletes looking to increase their overhead pressing power and build defined, stable shoulders. It is perfect for basketball players or anyone wanting to improve their lockout strength and shoulder aesthetics.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s for isolation moves, and 45s for the stability finisher.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to help drive the digital weight overhead in one fluid motion.
Waiter March
Obliques, Shoulders, Glutes
Keep your arm at a 90-degree angle and walk slowly to force your shoulder stabilizers to engage.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to maximize tension on the lateral deltoids.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and focus on squeezing your shoulder blades together at the top.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a reverse grip on the handles and focus on the full lockout at the bottom of the rep.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling and exhale as you fully lock out your elbows.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Squeeze your glutes and core to prevent your torso from leaning as the cable pulls you sideways.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's eccentric mode to control the weight down slowly.
Why this order
This workout follows a compound-to-isolation progression to allow for maximum weight on the Standing Overhead Press while the central nervous system is fresh. We group handle-based exercises together to streamline the flow and conclude with high-repetition triceps and stability work to stimulate hypertrophy and joint health.
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
Should I use any of Tonal's dynamic weight modes?
Yes, I recommend turning on Eccentric mode for the Skull Crushers and Reverse Flys to increase time under tension and maximize muscle fiber recruitment during the lowering phase.
What if the Standing Overhead Press feels too heavy for five reps?
Tonal will adjust the weight based on your strength score, but if you are struggling with form, use the Smart Handles to turn the weight off and reset your posture before continuing.
How do I ensure I'm hitting my rear delts on the Reverse Fly?
Focus on pulling the handles out to the sides rather than back, and avoid shrugging your shoulders toward your ears to keep the tension off the upper traps.
Is the Waiter March mandatory at the end?
While it feels lower intensity, the Waiter March is critical for rotator cuff health and core stability after the heavy pressing, which helps prevent shoulder impingement over time.