Shoulders Athletic Workout - 60min Beginner
Develop boulder shoulders and powerful triceps with this athletic-focused session designed for beginner lifters. You will use a combination of heavy presses and high-volume isolation work to build stability and pressing power. This routine prioritizes fundamental movements to ensure you master the Tonal system while seeing real physical results.
This workout is ideal for beginner athletes looking to improve overhead stability for sports like basketball or tennis. It also serves as a perfect foundation for anyone wanting to build a balanced and strong upper body frame.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between isolation accessories, and 30s before the finisher.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles at a upward 45-degree angle to engage both the upper chest and front delts.
Bench Press
Chest, Triceps, Abs
Engage your triceps to lock out the movement at the top of each rep and control the descent.
Front Raise
Shoulders, Abs
Keep a slight bend in your elbows and resist the digital weight on the way back down.
Seated Overhead Press
Shoulders, Triceps
Drive the handles straight up while keeping your back firmly against the bench for maximum stability.
Triceps Extension
Triceps
Keep your elbows pinned to your sides and flare the rope apart at the bottom for a peak contraction.
Upright Row
Shoulders, Biceps
Pull the rope toward your chin while keeping the cables close to your body to finish the shoulders.
Overhead Triceps Extension
Triceps
Extend fully overhead and use Tonal's constant tension to control the deep stretch at the bottom.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and squeeze your shoulder blades together to hit the rear delts.
Why this order
The workout begins with the heaviest compound overhead press to capitalize on fresh muscle fibers before moving into secondary pressing movements. Exercises are grouped by handle and rope accessories to minimize transition time and equipment changes. The order progresses from multi-joint presses to targeted tricep work and finishes with a high-rep rear delt burnout for postural health.
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 select for the overhead press?
Tonal will suggest a starting weight based on your initial assessment; focus on maintaining a tall posture and straight back rather than chasing high numbers.
Can I do this workout without using the bench?
While the bench provides critical stability for the seated overhead press, you can perform most of these movements standing if you adjust the arm height accordingly.
How often should I perform this shoulder and tricep routine?
For best results in an athletic program, aim to run this session once or twice a week with at least 48 hours of rest between upper body sessions.
What if the tricep extensions feel too light?
If the reps feel easy, use Tonal's 'Burnout' mode or manually increase the weight by 1-2 pounds while maintaining strict elbow position.