Tonal Coach is open source.Star11
All Workouts|

Shoulders Athletic Workout - 30min Advanced

This high intensity session targets shoulder power and triceps definition using advanced movement patterns. You will combine explosive full body transitions with dedicated isolation work to build an athletic upper body frame. This workout is designed to maximize overhead stability and pressing strength through Tonals dynamic digital resistance.

This is for the advanced lifter or multi-sport athlete who needs overhead structural integrity and functional pressing power. It is ideal for those preparing for tactical fitness tests or overhead-dominant sports like volleyball or tennis.

30mDuration
6Exercises
18Total Sets
Shoulders, TricepsMuscles

Equipment

Handles

Workout Plan

Rest 90 seconds between power sets, 60 seconds for stability and accessories, and 30 seconds for the final triceps burnout.

Handles
Superset

Squat to Press

Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps

Drive through your heels and use the upward momentum to punch the handles toward the ceiling.

4 x 6

Half Turkish Get-up

Abs, Obliques, Shoulders

Keep your eyes on the handle and maintain a vertical arm as you transition through each phase.

3 x 5
Handles
Superset
Standing Incline Press

Standing Incline Press

Shoulders, Chest, Triceps

Lean slightly into the cables and maintain a controlled tempo on the eccentric phase to engage the upper chest.

3 x 8
Lateral Raise

Lateral Raise

Shoulders

Lead with your elbows and pause for a split second at the top to fight Tonals constant tension.

3 x 12
Handles
Superset
Skull Crusher

Skull Crusher

Triceps

Keep your elbows tucked and stationary while using the digital weight to tax the long head of the triceps.

3 x 12
X-Pulldown w/ Triceps Extension

X-Pulldown w/ Triceps Extension

Back, Triceps, Biceps

Fully extend your arms at the bottom of the pull to maximize the triceps contraction using the X-cable path.

2 x 15

Why this order

We start with the Squat to Press to utilize total body power while the central nervous system is fresh. The transition into Turkish Get-ups provides the necessary stability foundation before moving into higher volume isolation work. We finish with a triceps-heavy X-pulldown variation to ensure complete muscle fiber recruitment through varying planes of motion.

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 Coach
Open in Tonal

Frequently Asked Questions

Should I use Tonals dynamic weight modes?

Yes, for the Squat to Press, engage Chains mode to challenge your power at the top of the movement where you are naturally strongest.

What if the Half Turkish Get-up feels too complex?

Focus on the initial roll and press phase, and let Tonals Spotter mode assist if you struggle with the shoulder stability required at the peak.

How heavy should the isolation moves be?

Select a weight where you can maintain perfect form for the higher rep ranges, allowing the digital resistance to keep tension constant throughout the set.