Shoulders Athletic Workout - 45min Intermediate
Develop explosive overhead power and ironclad triceps stability with this intermediate athletic session. You will leverage the Tonal bar for heavy compound presses before transitioning to targeted handle movements that challenge your unilateral control and shoulder health. This workout is designed to build a resilient upper body that performs as well as it looks.
Perfect for basketball or volleyball players needing overhead stability or lifters looking to break through pressing plateaus with varied rep ranges. This session caters to intermediate athletes who have mastered basic barbell mechanics.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 seconds for handle accessories, and 30 seconds for the final high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to maximize triceps recruitment and protect your shoulders.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar vertically while Tonal's digital weight provides constant resistance on the descent.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Resist the Tonal cable's pull toward the machine to fire up your obliques and shoulder stabilizers.
Lateral Raise
Shoulders
Think about pushing the handles out toward the walls rather than just lifting them up.
Front Raise
Shoulders, Abs
Control the eccentric phase for 2 seconds to maximize the time under tension for your front delts.
Triceps Kickback
Triceps
Fully extend your arms and hold the contraction for a split second to feel the peak tension.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Engage your glutes on the kneeling side to create a stable base for the unilateral press.
Skull Crusher
Triceps
Lower the handles toward your temples and keep your elbows pointing straight at the ceiling.
Why this order
We start with the Standing Barbell Overhead Press to maximize power output while your central nervous system is fresh, followed by Close Grip Bench to overload the triceps. The workout then shifts to unilateral handle work to address imbalances and concludes with high-rep isolation to drive blood flow and metabolic stress.
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 on the Barbell Bench Press?
Absolutely. Enable Spotter Mode on Tonal so you can safely push to failure on your final reps without needing a physical partner.
How heavy should I go on the Lateral Raises?
Select a weight where you can maintain a slight bend in the elbow and avoid shrugging; Tonal's digital weight feels heavier than dumbbells, so start conservative.
Can I swap the Barbell moves for Handles?
While you can, the Barbell allows for higher peak power; if you must switch, use the standard Standing Overhead Press and Bench Press movements.