Shoulders Hypertrophy Workout - 45min Intermediate
This hypertrophy-driven session focuses on sculpting the shoulders and triceps through a high-volume approach. By combining heavy compound overhead pressing with targeted isolation work, you will drive significant muscle growth and definition. It is designed to broaden your silhouette and increase upper body pushing power.
Intermediate lifters looking to build significant upper body mass and improve their overhead stability. Ideal for athletes in sports requiring high pressing strength or those prioritizing aesthetic physique goals.
Equipment
Workout Plan
Rest 90 seconds between compound sets (Presses), 60 seconds for isolations, and 45 seconds during the final finisher.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward, letting Tonal's spotter mode assist if you hit failure.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press at an upward angle to emphasize the upper chest and front delts.
Lateral Raise
Shoulders
Lift the handles out to the sides with a slight bend in the elbows, focusing on a slow eccentric phase.
Front Raise
Shoulders, Abs
Raise the handles to shoulder height without swinging, keeping constant tension on the cables.
Triceps Kickback
Triceps
Hinge forward and fully extend your arms back, squeezing the triceps at the top of the movement.
Standing Overhead Press
Shoulders, Triceps
Engage your core and press the handles vertically, using Tonal's digital weight to control the descent.
Skull Crusher
Triceps
Keep your elbows tucked and stationary as you lower the handles toward your forehead.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Combine the pulldown with an explosive extension to burn out the triceps using Tonal's dynamic resistance.
Why this order
The workout begins with the Standing Overhead Press to maximize motor unit recruitment while you are fresh. It then moves into accessory movements like lateral raises to isolate the medial deltoid and finishes with tricep-specific work to ensure complete muscle exhaustion through varied planes of motion.
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 weight feels too light on the lateral raises?
Focus on the tempo; slow down the eccentric (lowering) phase to 3 seconds. You can also turn on Eccentric Mode to add digital weight during the lowering portion.
Can I perform this workout without the bench?
While the Bench Press is optimized for the bench, you can substitute it with the Standing Chest Press if needed, though this will shift more focus to your core stability.
How often should I repeat this shoulder and tricep session?
For optimal hypertrophy, perform this workout once or twice per week, ensuring at least 48 hours of recovery between sessions involving the same muscle groups.