Shoulders Hypertrophy Workout - 20min Advanced
This advanced shoulder and tricep session uses heavy compound volume and explosive rotation to maximize hypertrophy. You will challenge your deltoid stability with high-intensity pressing before moving into specific isolation work to create a significant metabolic pump. This is a fast-paced workout designed for experienced lifters who want to build upper body mass.
This workout is ideal for advanced lifters and overhead athletes like volleyball or tennis players who want to build functional mass and pressing strength. It is perfect for busy professionals who need an efficient but high-volume session.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead press sets and 60 seconds between isolation movements to maintain high intensity.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the punch while keeping your core braced against the cable resistance.
Lateral Raise
Shoulders
Pull the handles out to the walls and pause at the top to maximize the squeeze in your lateral deltoids.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling and use Tonal's constant tension to control the weight on the way down.
Skull Crusher
Triceps
Keep your elbows pointed forward and use Tonal's Eccentric Mode to heavily load the triceps during the lowering phase.
Why this order
The workout begins with a heavy compound overhead press to recruit the most motor units while energy is high. We transition into rotational punches for explosive power and then finish with isolation movements to drive blood flow and volume into the shoulders and triceps for maximum 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
What if the 6-rep set feels too light?
If Tonal's digital weight does not feel heavy enough for the 6-rep set, use the weight dial to increase the resistance until you are reaching failure near the end of the set.
Can I add Tonal's dynamic weight modes?
Yes, adding Eccentric Mode to the Skull Crushers or Burnout Mode to the Lateral Raises is a great way to further stimulate hypertrophy.
How should I position my feet for the overhead press?
Use a staggered or shoulder-width stance and engage your glutes to ensure your lower back remains neutral against the weight.