Shoulders Athletic Workout - 20min Beginner
Develop powerful shoulders and defined triceps with this beginner-friendly athletic session. We prioritize stable compound presses before moving into isolation work to build both functional strength and aesthetic definition. You will use a combination of smart handles and the rope attachment to hit every angle of the upper body.
This workout is ideal for beginner lifters or athletes in sports like tennis or swimming who need shoulder stability and overhead power. It is perfect for anyone wanting a fast but effective upper body pump.
Equipment
Workout Plan
Rest 90 seconds between your heavy overhead press sets. Drop to 60 seconds for lateral raises and rope work to maintain a higher intensity.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while keeping your core braced to prevent your back from arching.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and use Tonal's constant tension to feel the burn in the back of your arms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and split the ends apart to engage the back of your shoulders.
Why this order
We start with the standing overhead press as the primary compound lift to utilize maximum energy while your nervous system is fresh. We then transition into accessory movements like face pulls and lateral raises to improve shoulder health and finish with high-rep triceps work for a metabolic burnout.
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
Can I use the Barbell for the overhead press instead?
While this workout uses handles to allow for a more natural range of motion as a beginner, you can swap to the Barbell Overhead Press once you have established strong core stability and shoulder mobility.
How do I know if the weight is heavy enough for the athletic goal?
For your 8-rep sets, the last two reps should be challenging but achievable with perfect form. If Tonal's digital weight feels too light, use the weight dial to increase it slightly until you reach that threshold.
My shoulders feel tight during lateral raises, what should I do?
Try slightly rotating your thumbs upward or bringing the handles slightly in front of your body into the 'scapular plane' rather than directly out to the sides to reduce joint irritation.