Shoulders Strength Workout - 60min Advanced
Target your deltoids and triceps with this advanced strength focused session. By combining heavy barbell compounds with high volume handle accessories you will maximize both power output and muscular endurance. This routine is designed for athletes looking to increase their overhead pressing capacity and arm definition.
This is for advanced lifters and overhead athletes like volleyball or basketball players who require significant shoulder stability and raw pressing power.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets to ensure ATP recovery, 60-90s for handle accessories, and 45s for the final triceps finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked toward your ribcage to maximize the load on your triceps during the barbell press.
Standing Barbell Overhead Press
Shoulders, Triceps
Enable Tonals Spotter mode to safely challenge your limits on these heavy barbell pressing sets.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and your arm locked out vertically as you transition through the stability movement.
Lateral Raise
Shoulders
Lead with your elbows and reach for the walls to maximize tension on the lateral deltoids with the handles.
Front Raise
Shoulders, Abs
Maintain a slight bend in your elbows and stop the handles at shoulder height to keep tension on the front delts.
Shoulder Shrug
Shoulders
Pause at the top of the contraction and slowly lower the handles to work against the constant cable tension.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your sides and focus on a full triceps lockout at the bottom of the extension.
Seated Single Arm Overhead Press
Shoulders, Triceps
Sit tall and resist the pull of the handle to keep your core engaged during the unilateral overhead press.
Why this order
The workout begins with heavy barbell compounds to tax the central nervous system while you are freshest. It then transitions into unilateral handle work to address imbalances and concludes with isolation exercises to drive hypertrophy in the lateral and medial heads of the 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
What should I do if the barbell press weight feels too heavy?
Tonal will automatically adjust based on your performance, but you can also use the smart bar buttons to manually nudge the weight down if your form begins to break.
Can I do this workout without the Tonal bench?
The Close Grip Bench Press and Skull Crushers require a flat surface for proper execution, but the overhead and isolation work can be performed standing or kneeling if necessary.
How often should I perform this shoulder and triceps routine?
Since this is a high intensity strength session, aim for once a week to allow at least 72 hours of recovery for your deltoids before hitting them again.