Shoulders Athletic Workout - 60min Beginner
Build a solid foundation of upper body strength and shoulder stability with this targeted athletic session. You will focus on heavy overhead movements followed by high-volume isolation work to sculpt the deltoids and triceps. This beginner-level routine utilizes Tonal's handles for a seamless and effective workflow.
This workout is designed for beginner athletes looking to improve their overhead pressing power and shoulder health. It is ideal for individuals transitioning into strength training who want to improve their performance in overhead sports like basketball or volleyball.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead press sets, 60 seconds for isolation work, and 30 seconds for the final burnout sets.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a 45-degree angle to target the upper chest and front delts.
Lateral Raise
Shoulders
Lift the handles out to your sides with a slight bend in your elbows and hold for a split second.
Front Raise
Shoulders, Abs
Keep your arms straight as you lift the handles to shoulder height without swinging your torso.
Triceps Kickback
Triceps
Squeeze your triceps at the top of the movement when your arm is fully extended behind you.
Standing Pallof Press
Obliques
Resist the pull of the cables to maintain a perfectly centered posture throughout the press.
Shoulder Shrug
Shoulders
Shrug your shoulders straight up toward your ears while keeping your arms fully extended.
Standing Chest Press
Chest, Triceps
Finish the workout by pumping through these reps to flood the muscles with blood and metabolic stress.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling and avoid arching your back by engaging your core.
Seated Alternating Overhead Press
Shoulders, Triceps
Control the descent on every rep to keep the Tonal digital weight active and under tension.
Skull Crusher
Triceps
Keep your elbows pinned in place as you extend the handles toward the ceiling.
Why this order
This session follows a compound-to-isolation progression to prioritize heavy vertical pushing while the central nervous system is fresh. We use handle-based variations to ensure a natural joint path for beginners and group exercises by equipment to maximize time efficiency. The workout concludes with high-rep finishers to induce metabolic stress for muscle growth.
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 do I know if the weight is right for the 8-rep sets?
Tonal will suggest a starting weight based on your initial assessment. If you finish a set of 8 and feel you could have done 3 or more additional reps with perfect form, use the weight dial to increase the resistance by 1-2 pounds for the next set.
What should I do if my shoulders feel tight during the overhead press?
If you experience tightness, ensure you are properly warmed up or use Tonal's 'Spotter' mode. Spotter mode will automatically reduce the digital weight if it detects you are struggling through the range of motion.
Can I do this workout without a bench?
Yes, this entire session is programmed using handles and can be performed in a standing or kneeling position, which also increases core engagement compared to seated variations.
How often should I perform this specific shoulder and triceps session?
For best results as a beginner, aim to perform this workout once or twice per week with at least 48 hours of rest between sessions to allow for muscle recovery and adaptation.