Shoulders Athletic Workout - 45min Advanced
This advanced upper body session focuses on explosive overhead power and triceps density. You will utilize heavy barbell compounds to build a foundation of strength before moving into high-stability handle work to bulletproof your shoulders. It is designed to create a powerful, athletic silhouette while improving functional pressing mechanics.
Advanced lifters and overhead athletes, such as volleyball or tennis players, looking to increase pressing power and shoulder resilience. It is ideal for those who have mastered Tonal's basic movements and want to push their limits with digital resistance.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle accessories, and 30s before the final prehab finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to shift the load onto your triceps using the bar's weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the bar's digital resistance during the drive.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and slightly inward to maximize shoulder and upper chest engagement.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Resist the Tonal's pull to the side while maintaining a stable single-leg balance.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to isolate the lateral deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive from the hips to generate explosive power through the cable.
External Shoulder Rotation
Shoulders, Abs
Keep your elbow pinned to your side to ensure the rotator cuff is doing the work.
Skull Crusher
Triceps
Keep your upper arms vertical and still while hinging only at the elbows.
Why this order
The workout begins with heavy barbell compound movements to maximize CNS recruitment and strength gains while you are fresh. We then transition to handle-based exercises that introduce stability challenges and higher repetition ranges to stimulate hypertrophy and metabolic stress. The session concludes with explosive rotational movements and prehab to ensure the shoulders remain healthy and athletic.
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 if the Barbell Overhead Press feels too heavy for 6 reps?
Tonal will adjust the weight based on your strength score, but if you're struggling with form, use the Weight Dial to reduce it by 5-10 pounds or enable Spotter Mode.
Can I use the Smart Handles for the Barbell moves if I don't have a bar?
While the barbell is recommended for the initial heavy sets to allow for higher loading, you can substitute with handles, but ensure you keep your hands shoulder-width apart to mimic the bar's path.
Why is there core work like the Pallof Press in a shoulder workout?
Athletic shoulder power is generated from a stable base. The Pallof Press ensures your trunk can resist rotation, allowing you to transfer more force into your overhead movements without losing energy through your midsection.