Shoulders Athletic Workout - 45min Intermediate
Build explosive overhead power and refined triceps definition with this handles-only athletic session. By combining heavy bilateral presses with high-volume isolation, you will improve both your functional stability and aesthetic muscle balance. This workout targets the deltoids from every angle while ensuring your triceps are fully exhausted by the final set.
This session is designed for intermediate lifters and athletes, such as basketball or volleyball players, who require overhead strength and joint integrity. It is also ideal for those who prefer a streamlined workout using only the smart handles.
Equipment
Workout Plan
Rest 90-120s between heavy overhead press sets, 60s between lateral and front raises, and 30s before the final march.
Waiter March
Obliques, Shoulders, Glutes
Keep your arm locked out overhead and maintain a level pelvis as you march in place.
Standing Incline Press
Shoulders, Chest, Triceps
Keep your elbows slightly tucked and explode through the concentric phase using Tonal's digital resistance.
Lateral Raise
Shoulders
Control the descent for a three-second count to maximize time under tension on the lateral deltoids.
Front Raise
Shoulders, Abs
Avoid using momentum; let the shoulders do the work as you lift the handles to eye level.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps hard at the bottom of the rep to fully engage the medial head.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling and engage your core to prevent your lower back from arching.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Maintain a tall posture and resist the side-pull of the cable to improve unilateral stability.
Skull Crusher
Triceps
Keep your elbows pinned in place and focus on the stretch at the bottom of the movement.
Why this order
The workout begins with the Standing Overhead Press to capitalize on maximum energy for heavy compound loading. It transitions into unilateral and isolation movements to address muscle imbalances and finishes with a Waiter March to test shoulder stability under extreme fatigue.
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 use for the opening press?
Tonal will suggest a starting weight, but aim for a load where you could perform only one or two more reps with perfect form. Use the Spotter Mode if you are worried about hitting failure on the final set.
Can I swap the handles for the Smart Bar?
This workout is specifically programmed for handles to allow for a neutral grip and independent movement, which is better for identifying and correcting shoulder imbalances.
How do I ensure I'm getting an 'athletic' stimulus?
Focus on the speed of the upward movement on your presses while maintaining strict control on the way down. Tonal's power output readout can help you track your explosiveness.