Shoulders Hypertrophy Workout - 45min Beginner
This hypertrophy focused session builds round shoulders and defined triceps using a combination of heavy presses and high volume isolations. You will start with compound movements to maximize muscle recruitment before moving into targeted accessory work. It is designed for beginners who want to build a balanced and aesthetic upper body profile.
Ideal for beginner lifters or athletes looking to add muscle mass to their upper body. It is particularly effective for those wanting to improve overhead strength and arm definition.
Equipment
Workout Plan
Rest 90 seconds between heavy compound presses and 60 seconds between isolation and accessory movements.
Bench Press
Chest, Triceps, Abs
Lower the smart handles to chest height then drive up to full lockout to engage the triceps.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend as you pull the cables out to your sides.
Front Raise
Shoulders, Abs
Control the descent of the handles to resist Tonal's constant digital weight tension.
Seated Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while keeping your back pressed firmly against the Tonal bench.
Triceps Extension
Triceps
Pin your elbows to your ribcage and flare the rope outward at the bottom of the movement.
Upright Row
Shoulders, Biceps
Leading with your elbows pull the rope up to your collarbone while keeping it close to your body.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while focusing on squeezing your shoulder blades together.
Overhead Triceps Extension
Triceps
Keep your upper arms stationary next to your ears as you extend the rope toward the ceiling.
Why this order
This program follows a classic compound-to-isolation order starting with the Seated Overhead Press for maximum load. Exercises are grouped by accessory first using Handles then switching to the Rope to minimize setup time and keep intensity high. The final high-rep upright rows and extensions serve as metabolic finishers to maximize hypertrophy.
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 starting weight should I use for the presses?
Tonal will automatically suggest a starting weight based on your initial assessment. For the Seated Overhead Press, ensure you can complete the first set with good form before letting Tonal increase the resistance.
Can I perform the Bench Press on the floor if I don't have the bench?
Yes, you can perform a floor press with the handles which will slightly limit your range of motion but still effectively target the triceps and chest.
How often should I perform this shoulder and triceps workout?
For optimal hypertrophy and recovery, perform this session 1 to 2 times per week with at least 48 hours of rest between sessions targeting the same muscle groups.
What should I do if the final high-rep sets feel too heavy?
Use Tonal's digital weight dial or the smart handle buttons to decrease the weight by 2-3 pounds. The goal of the finisher is blood flow and high repetitions rather than max strength.