Shoulders Athletic Workout - 20min Advanced
This advanced session prioritizes explosive overhead power and lock-out strength. You will combine heavy barbell compounds with targeted isolation work to develop the shoulder stability and triceps density required for high level performance. The sequence is designed to maximize mechanical tension through Tonal's digital resistance.
This workout is designed for advanced lifters and competitive athletes who need to improve their vertical pressing power and arm extension strength for sports like basketball or tennis.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy compound sets and 45 to 60 seconds for isolation movements.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the straight bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Push your head through the window at the top of the press to fully engage the digital weight.
Lateral Raise
Shoulders
Control the eccentric phase for two seconds to fight Tonal's constant cable tension on the way down.
Triceps Extension
Triceps
Pin your shoulders back and drive the rope ends toward the floor for a full peak contraction.
Why this order
This routine follows a compound-to-isolation progression beginning with the standing overhead press to recruit the most muscle mass while fresh. We use a barbell-heavy first half to build absolute strength before transitioning to handles and ropes to target specific muscle heads with higher volume.
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 weight should I start with for the heavy barbell sets?
Trust Tonal's initial weight suggestions but don't be afraid to use the weight dial to increase resistance if the first set of six reps feels easier than an 8 out of 10 effort.
Should I use Spotter Mode for the Close Grip Bench Press?
Yes, always enable Spotter Mode on the straight bar when performing bench variations so you can safely push to failure without a physical partner.
Can I do this workout if I have limited overhead mobility?
If the standing press causes discomfort, use Tonal's range of motion tool to shorten the stroke or consider swapping to the seated version to stabilize your torso.