Shoulders Athletic Workout - 60min Advanced
Develop explosive overhead power and ironclad triceps with this high-intensity athletic session. You will utilize heavy barbell compounds to build a foundation of strength before transitioning into unilateral stability and high-volume finishers. This workout is designed to improve your pressing mechanics and shoulder resilience for peak performance.
This session is for advanced lifters and overhead athletes such as tennis or volleyball players who need a blend of explosive power and joint stability. It is ideal for those looking to push their Tonal strength score to the limit.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between accessories, and 30-45s during the final burnout finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and use the Smart Bar weight to resist the upward drive.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar vertically and finish with your biceps by your ears while Tonal tracks your power.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the handle to maximize the digital weight resistance.
Lateral Raise
Shoulders
Control the descent to feel the constant tension from Tonals digital cables.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Maintain a rock-solid pillar and resist the cable pull as you extend your arms.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides and push through the burn until the set ends.
Overhead Triceps Extension
Triceps
Fully extend the rope toward the ceiling to reach peak contraction at the top.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and squeeze your rear delts at the end of the range.
Why this order
The routine follows a tiered progression from high-load barbell compounds to metabolic finishers. By grouping equipment like the Smart Bar first, we maximize force production while minimizing transitions, finishing with rope-based isolation to fully exhaust 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
How heavy should I go on the Overhead Press?
Choose a weight where the last rep of each set is difficult but form remains perfect. Tonal will suggest a weight based on your history, but feel free to manually adjust if you feel particularly powerful today.
Should I use Spotter Mode for the Close Grip Bench?
Yes, enable Spotter Mode on the Tonal screen. This allows you to push toward failure on the heavy tricep work with the safety of digital weight reduction if you get stuck.
What if I struggle with balance on the Single Leg Pallof Press?
If your balance is failing before your core, lightly touch your non-working toe to the floor for stability. The goal is to maximize tension in the obliques and shoulders, not just to balance.
Why are the rep counts so high at the end of the workout?
The final movements are finishers designed for metabolic stress and blood flow. This helps drive hypertrophy and ensures that every muscle fiber in the triceps and shoulders has been fully recruited.