Shoulders Hypertrophy Workout - 45min Beginner
This hypertrophy session systematically builds shoulder mass and defined triceps using Tonal's dynamic resistance. You will start with foundational presses before moving into targeted isolation work that maximizes muscle fiber recruitment. It is designed to create a significant pump while maintaining a beginner-friendly approach to volume.
Ideal for beginner lifters who want to improve upper body aesthetics and pressing strength. This is also great for athletes in sports like swimming or volleyball that require strong and stable shoulders.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets. For isolation movements, keep rest periods to 60 seconds to maintain the muscle pump.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward, letting Tonal's digital weight provide smooth resistance.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend in the arms to isolate the side delts.
Front Raise
Shoulders, Abs
Control the descent of the handles to maximize time under tension for your front shoulders.
Triceps Kickback
Triceps
Pause for a second at the peak of the extension to feel the triceps fully contract.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your core braced to prevent your back from arching.
Skull Crusher
Triceps
Keep your elbows tucked and stationary as you lower the handles toward your forehead.
Why this order
The workout begins with the Standing Overhead Press to utilize maximum energy for the primary compound movement. We then transition into isolation exercises for the deltoids before finishing with a dedicated tricep block to ensure full muscular exhaustion.
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 weight should I start with for the lateral raises?
Tonal will suggest a weight based on your initial assessment. For isolation moves like lateral raises, it is better to prioritize form and a high rep count over moving heavy digital weight.
Can I use the bar for the entire workout?
This plan uses handles for better range of motion on isolations, but we finish with the bar to provide a different stimulus and build grip stability in the final sets.
How often should I do this workout?
Aim for once or twice a week, ensuring you have at least 48 hours of rest between sessions targeting the same muscle groups for optimal muscle growth.