Shoulders Athletic Workout - 45min Beginner
You will build broader shoulders and powerful triceps with this beginner friendly athletic session. By focusing on multi joint presses followed by targeted isolation, you develop the overhead stability required for high level sports. This routine uses Tonal constant tension to improve your posture and pressing power.
This is ideal for beginner athletes or fitness enthusiasts looking to improve overhead pressing power and upper body aesthetics. It is particularly effective for swimmers or overhead athletes who need a balance of strength and joint stability.
Equipment
Workout Plan
Rest 90-120s between heavy compound presses, 60s between lateral and front raises, and 45s during triceps burnout sets.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a steady tempo on Tonal to maximize time under tension for your front delts.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and lift the handles to shoulder height with control.
Front Raise
Shoulders, Abs
Resist the pull of the cables on the way down to engage your core and front shoulders.
Triceps Kickback
Triceps
Fully extend your arms and squeeze at the back of the movement where Tonal resistance is most consistent.
Shoulder Shrug
Shoulders
Drive your shoulders toward your ears and pause briefly to feel the contraction in your upper traps.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases at the top.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Use the half kneeling position to stay rooted while the smart handle challenges your lateral stability.
Skull Crusher
Triceps
Keep your elbows pinned in place and move only your forearms to isolate the triceps against the constant tension.
Why this order
We start with heavy compound presses to recruit the most muscle fibers while you are fresh, then transition to unilateral work for core stability. The session finishes with high rep isolation movements to maximize hypertrophy and burnout the triceps and deltoids.
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 overhead presses?
Tonal will suggest a starting weight based on your initial assessment, but focus on maintaining a neutral spine before manually increasing the load.
How do I know if my form is correct during the Lateral Raise?
Focus on leading with your elbows and keeping your wrists straight; Tonal form feedback will alert you if your movements become jerky or too fast.
Can I do this workout if I have tight shoulders?
Yes, but ensure you utilize Tonal dynamic weight features to start light and focus on reaching a full range of motion without pain during the warm up sets.