Shoulders Athletic Workout - 20min Advanced
Target your deltoids and triceps with this high-intensity athletic session designed for advanced lifters. You will build explosive overhead power and rotational stability while refining arm definition through targeted isolation. This workout maximizes Tonal's digital resistance to challenge your stabilizers and prime movers simultaneously.
Ideal for overhead athletes like volleyball players or quarterbacks, as well as experienced lifters looking to improve functional shoulder health and pressing strength. This is for the athlete who wants to look powerful and move even better.
Equipment
Workout Plan
Rest 90 seconds after heavy overhead presses, 60 seconds after rotational punches, and 30-45 seconds between accessory sets.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the cable, using Tonal's digital resistance to snap the handle forward.
Lateral Raise
Shoulders
Imagine pushing the handles out to the side walls rather than just lifting them up to maximize delt recruitment.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while maintaining a rock-solid core to prevent arching.
Skull Crusher
Triceps
Keep your elbows pinned in space and use Tonal's constant tension to control the weight all the way to your forehead.
Why this order
The workout begins with a heavy bilateral overhead press to maximize motor unit recruitment when you are freshest. It transitions into a rotational punch to challenge the core and shoulders in a dynamic plane, finishing with high-volume isolation to drive hypertrophy. This sequence moves from total-body stability to pure muscle fatigue for a comprehensive athletic stimulus.
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
How should I handle the weight for the Rotational Punch?
Since this is an explosive athletic move, Tonal will suggest a weight based on your strength; focus on speed and control rather than just grinding out slow reps.
Can I use Spotter Mode on the Standing Overhead Press?
Absolutely, enable Spotter Mode so Tonal can automatically reduce the digital weight if you struggle to finish the final reps of your heavy sets.
Should I use Eccentric Mode for the Lateral Raises?
Yes, applying Eccentric Mode to the lateral raises will increase the time under tension on the way down, significantly boosting hypertrophy in the lateral delts.