Shoulders Hypertrophy Workout - 30min Advanced
Transform your upper body with this high-volume hypertrophy session focused on building boulder shoulders and dense triceps. You will lead with heavy barbell compounds to maximize motor unit recruitment before moving into targeted isolation work. This advanced routine uses strategic accessory grouping to keep your heart rate up and transitions seamless.
This session is designed for advanced lifters and physique athletes who want to prioritize shoulder width and triceps thickness. It is ideal for those who have mastered Tonal's barbell movements and are looking for a time-efficient but high-intensity push session.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle movements, and 45 seconds during rope isolations.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your sides to maximize triceps recruitment and protect your shoulders.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar vertically while engaging your core to prevent your lower back from arching.
Lateral Raise
Shoulders
Lead the movement with your elbows and maintain a slight bend throughout the lift.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the top and resist the digital weight on the way back.
Y-Pull
Shoulders, Back
Pull the rope up and out into a wide Y-shape to fire up your rear delts and traps.
Overhead Triceps Extension
Triceps
Keep your upper arms pinned by your ears and fully extend the rope at the top of the rep.
Why this order
The workout follows a traditional compound-to-isolation progression to ensure maximum energy is available for the heavy barbell overhead press. Exercises are grouped by accessory (Bar, then Handles, then Rope) to minimize equipment changes and maintain a high training density. High-rep finishers at the end are designed to maximize metabolic stress and the localized pump.
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 should I do if the Barbell Overhead Press feels too heavy?
Tonal's Spotter mode is your best friend here; if it detects you struggling, it will automatically reduce the weight so you can safely complete your set.
Can I use Dynamic Weight Modes like Eccentric?
Absolutely. For the hypertrophy goal, adding Eccentric mode to the Barbell Bench Press or Lateral Raises will significantly increase time under tension and muscle fiber damage.
How do I ensure I'm hitting my triceps enough during the close grip bench?
Focus on the hand placement on the bar; your hands should be roughly shoulder-width apart, and you must keep your elbows from flaring out during the descent.