Shoulders Athletic Workout - 60min Advanced
This high-intensity session targets your deltoids and triceps with a mix of heavy barbell work and precision handle movements. You will move from explosive vertical presses into refined isolation exercises to build both boulder shoulders and pressing power. It is designed for those who want to improve overhead stability and lockout strength.
This workout is ideal for overhead athletes or experienced lifters looking to maximize their vertical pressing power and triceps definition. It is perfect for individuals with at least a year of consistent strength training who want a high-volume upper body challenge.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for secondary handle exercises, and 45s for finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Tuck your elbows toward your ribs to shift the load onto your triceps using Tonal's digital weights.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes and core to create a stable base for the barbell as you press overhead.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and inward, squeezing your upper chest and front delts at the top.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles toward the side walls.
Front Raise
Shoulders, Abs
Keep a slight bend in your elbows and control the cables to avoid swinging.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your pinkies wrapped tight and fully lock out your elbows at the bottom of the movement.
Seated Overhead Press
Shoulders, Triceps
Maintain a tall spine against the bench and resist the digital weight on the way down.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed while you lower the handles toward your temples.
Why this order
The session begins with heavy barbell compounds to maximize neural drive and power output while the nervous system is fresh. We then transition to handle-based isolation work to target specific deltoid heads and conclude with high-reps to maximize metabolic stress. This sequence ensures structural integrity is built through heavy loading before reaching total muscular 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
Can I use the bar for all the overhead movements?
This program uses both the Barbell and Handles specifically. The Barbell is used for heavier, stable power production, while Handles allow for a greater range of motion and joint-specific isolation.
What if I can't finish the final reps on the finishers?
Tonal's Spotter Mode will automatically reduce the weight if it detects you are struggling, allowing you to complete the prescribed reps with perfect form.
How often should I perform this specific shoulder routine?
Because of the high volume and advanced intensity, perform this workout no more than twice a week with at least 48-72 hours of recovery between sessions.