Shoulders Hypertrophy Workout - 60min Advanced
This advanced upper body session focuses on high-volume shoulder and tricep hypertrophy. You will utilize heavy vertical presses followed by metabolic compounds and isolation finishers to maximize muscle fiber recruitment. It is designed to build shelf-like deltoids and dense triceps using varied rep ranges.
This workout is for advanced lifters or overhead athletes who need significant structural integrity in the shoulder complex. It is ideal for those looking to break through hypertrophy plateaus using Tonal's unique constant tension.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30s during the final burnout finishers.
Lateral Raise
Shoulders
Lead with your elbows and pause for a split second at the top of the movement.
Front Raise
Shoulders, Abs
Raise the handles to shoulder height without leaning back as the weight increases.
Triceps Kickback
Triceps
Squeeze your triceps hard at the top and avoid using momentum to swing the handles.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and throw sharp punches against the constant cable resistance.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up and use Tonal's digital weight to control the descent for two seconds.
Seated Single Arm Overhead Press
Shoulders, Triceps
Sit tall and prevent the cable from pulling your torso toward the Tonal arm.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Pull the cables across your body then fully extend your arms to fire the triceps.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's Eccentric mode to overload the negative.
Why this order
The workout follows a traditional compound-to-isolation progression to manage fatigue. We start with heavy overhead pressing to maximize mechanical tension, move to stability-based movements like the Half Turkish Get-up, and finish with high-repetition isolation work to maximize metabolic stress and the muscle 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 if my shoulder stability feels shaky on the Turkish Get-ups?
Lower the weight using the digital interface until you can maintain a perfectly vertical arm. Tonal's weight feels heavier than dumbbells because the tension is constant, so prioritize form over the number.
When should I turn on the Spotter mode?
Enable Spotter mode during the Standing Overhead Press and Skull Crushers. This allows you to push toward failure safely, as Tonal will automatically reduce the weight if it senses you're struggling.
Can I replace the Seated Overhead Press with the Standing version?
The seated version is programmed here specifically to isolate the shoulders and remove leg drive. If you must stand, ensure your core is braced to prevent lower back arching.
How do I handle the weight for the Rotational Punch finisher?
Set the weight to about 30% of your chest press max. The goal is speed and explosive rotation rather than heavy resistance.