Shoulders Hypertrophy Workout - 60min Intermediate
This intermediate hypertrophy session targets the shoulders and triceps through a high-volume approach designed to stimulate muscle growth. You will start with heavy barbell compounds to build structural strength before moving into targeted handle and rope isolations. By leveraging Tonal's digital weight, you will maintain constant tension for a superior muscle pump.
This workout is designed for intermediate lifters who want to improve their upper body aesthetics and overhead pressing strength. It is an ideal session for athletes looking for better shoulder stability and arm definition.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle accessories, and 45 seconds during the rope finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to shift the load onto the triceps during the press.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar vertically toward the ceiling while engaging your core to prevent any arching in your lower back.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to maximize tension on the medial deltoid.
Front Raise
Shoulders, Abs
Control the descent for a full two seconds to utilize Tonal's constant resistance for muscle damage.
Seated Single Arm Overhead Press
Shoulders, Triceps
Focus on the independent cable tension to ensure your pressing arm doesn't drift outward as you fatigue.
Skull Crusher
Triceps
Hinge at the elbows while keeping your upper arms stationary to isolate the triceps against the cable pull.
Triceps Extension
Triceps
Lock your elbows to your sides and squeeze the triceps at the bottom of each rep.
Upright Row
Shoulders, Biceps
Keep the rope close to your body and drive your elbows high to finish the workout with a total shoulder burn.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your hands apart to engage the rear deltoids and traps.
Why this order
The workout follows a compound-to-isolation progression, starting with the heavy Barbell Overhead Press to tax the muscles when energy is highest. It transitions to handle-based movements for unilateral stability and medial deltoid focus, finally using rope accessories for high-repetition finishers to maximize metabolic stress and blood flow.
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 Barbell Overhead Press?
Tonal will suggest a starting weight based on your digital strength score, but you should aim for a weight where the final two reps of every set feel challenging but manageable with good form.
Can I substitute the bench exercises if I don't have one?
The Close Grip Press and Skull Crushers are most effective on a bench, but if necessary, you can perform them as floor presses, though this will slightly reduce your range of motion.
Should I use any of Tonal's Dynamic Weight Modes?
Eccentric Mode is highly recommended for the Front Raise and Lateral Raise to increase time under tension, which is a key driver for hypertrophy.
How often should I perform this specific workout?
For hypertrophy goals, aim to run this session once per week, ensuring at least 48 hours of recovery before hitting the same muscle groups again.