Shoulders Hypertrophy Workout - 45min Intermediate
This comprehensive session builds boulder shoulders and powerful triceps using a combination of heavy barbell work and high-volume handle isolations. You will maximize your hypertrophy potential through varied rep ranges that target all three heads of the deltoids. It is designed for intermediate lifters who want a structured approach to upper body growth.
This workout is ideal for intermediate lifters focusing on upper body aesthetics or athletes needing overhead strength. It is perfect for those who want to see visible muscle definition in their arms and shoulders.
Equipment
Workout Plan
Rest 90s after heavy barbell presses, 60s for handle-based accessory work, and 45s for high-rep finishers to maximize metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up and slightly back as it clears your head to engage the full shoulder.
Lateral Raise
Shoulders
Lead with your elbows and pause for a split second at the top of the movement.
Front Raise
Shoulders, Abs
Keep a slight bend in your elbows and resist the weight on the way down.
Triceps Kickback
Triceps
Lock your elbow in place against your side and squeeze your triceps at full extension.
Seated Overhead Press
Shoulders, Triceps
Sit tall against the bench and use the digital weight to maintain a steady tempo on every rep.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your upper arms vertical.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Brace your core to stay upright and prevent the cable from pulling you to the side.
Why this order
We lead with heavy barbell presses to maximize mechanical tension while your central nervous system is fresh. The workout then transitions to handle-based isolation exercises to target specific muscle heads with higher volume. Grouping by accessory reduces transitions and keeps your heart rate in the ideal zone for 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
How do I know if the weight is right for hypertrophy?
Tonal will automatically adjust based on your performance, but aim for a weight where the last two reps are challenging but maintain perfect form.
Should I use any special Tonal modes?
Eccentric mode is highly effective for the Skull Crusher and Lateral Raise to increase time under tension during the lowering phase.
Can I substitute the bench exercises?
Most movements are standing or kneeling, but you can perform the Skull Crusher on the floor if you do not have a bench available.