Shoulders Athletic Workout - 45min Intermediate
You will develop explosive overhead power and functional shoulder stability through this comprehensive upper body session. By combining heavy barbell compounds with unilateral handle work, you target every angle of the deltoids while building thick triceps. This athletic approach ensures you move as well as you look.
This program is designed for intermediate lifters or overhead athletes such as swimmers and volleyball players who need a blend of raw power and joint stability. It is perfect for those aiming to increase overhead strength and defined triceps.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 seconds between handle-based accessories, and 45 seconds between the final rope finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on Tonal's bench.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent your back from arching as the digital weight pulls you down.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and your arm locked out against the constant tension.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to fight Tonal's digital resistance.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Use Tonal's offset loading to challenge your trunk stability while pressing vertically.
Skull Crusher
Triceps
Keep your upper arms vertical and still while the smart handles move toward your forehead.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and focus on pulling the ends apart at the finish.
Overhead Triceps Extension
Triceps
Lean slightly forward and fully extend your arms against the cable tension to finish the workout.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment while you are fresh. We then move into unilateral stability work to fix imbalances and finish with high-volume isolation moves to drive blood flow and hypertrophy. Equipment transitions are minimized by grouping barbell, handle, and rope exercises together.
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
Should I use Spotter mode for the overhead press?
Yes, Tonal's Spotter mode is highly recommended for the standing barbell press to help you finish those final heavy reps safely.
How do I know if the weight is right for the athletic goal?
Aim for a weight where the last two reps are challenging but your form remains perfect to maintain the athletic focus.
Can I do this workout without the Tonal bench?
You will need the bench for the close-grip bench press and skull crushers to ensure the correct range of motion and support.
Why are the rep ranges so different?
We use lower reps for power movements to build strength and higher reps for isolation to build endurance and muscle size.