Shoulders Athletic Workout - 60min Intermediate
This athletic shoulder session focuses on overhead power and high volume triceps work to build a functional and aesthetic upper body. You will start with heavy barbell pressing before moving into unilateral stability work and high-rep finishers. This workout is designed to increase your overhead strength while bulletproofing your shoulders for sports and daily life.
This is designed for intermediate lifters or overhead athletes like volleyball players and swimmers who need stable, powerful shoulders. It is perfect for those who want to improve their overhead press numbers while adding visible muscle definition to the arms.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s for accessory movements, and 45s for the finishers.
Standing Barbell Overhead Press
Shoulders, Triceps
Squeeze your glutes and core to prevent arching your back as you drive the barbell up.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward and drive the handles up at a 45-degree angle for maximum front delt engagement.
Lateral Raise
Shoulders
Control the descent of the digital weight to keep constant tension on your lateral deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Generate power from your hips and pivot your foot as you punch across your body.
Suitcase March
Obliques
Keep your shoulders level and do not let the weighted handle tilt your torso.
Seated Single Arm Overhead Press
Shoulders, Triceps
Brace your core to stay perfectly upright while the cable tries to pull you off-center.
Skull Crusher
Triceps
Keep your elbows pointed at the ceiling and do not let them flare out during the press.
Upright Row
Shoulders, Biceps
Pull the rope toward your chin and lead with the elbows for a peak trap contraction.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and squeeze your shoulder blades together at the back.
Overhead Triceps Extension
Triceps
Fully extend your arms at the top and avoid using momentum to lift the weight.
Why this order
The workout follows a traditional compound to isolation structure, beginning with the heavy Barbell Overhead Press to maximize recruitment of the largest motor units. We then transition to unilateral handle work to address muscular imbalances followed by rope accessories to optimize triceps growth through varied angles. We conclude with rotational power and anti-lateral flexion core work to ensure the strength gains translate to athletic performance.
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 if the Barbell Overhead Press feels too heavy for my lower back?
Ensure your glutes and core are fully engaged to stabilize your spine. If you still feel strain, you can use Tonal's digital weight dial to lower the resistance by 5-10 pounds or switch to the seated version for more back support.
Why are there so many rope exercises in the middle of the workout?
Using the rope accessory allows for a more neutral grip and greater range of motion, which is gentler on the elbow joints during high-rep triceps and shoulder isolation work.
Can I use Spotter Mode for the heavy presses?
Yes, Spotter Mode is highly recommended for the Barbell Overhead Press. If Tonal senses you are struggling with the final reps, it will automatically reduce the weight so you can finish the set safely.
How do I know if I should increase the weight for the Lateral Raises?
Focus on form first. If you can complete all 12 reps with perfect control and no shrugging, Tonal's AI will likely suggest a weight increase for your next session.