Shoulders Hypertrophy Workout - 60min Intermediate
Build boulder shoulders and defined triceps in this intermediate hypertrophy session. By combining heavy standing presses with targeted isolation movements, you will maximize muscle fiber recruitment and stimulate significant growth across all three deltoid heads. This workout is designed to increase upper body width and pressing power using only the Smart Handles.
Intermediate lifters looking to improve their V-taper and overhead pressing strength. It is ideal for athletes who want to focus on upper body aesthetics and functional pushing capacity.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between isolation accessories, and 45 seconds during the final triceps burnout.
Standing Incline Press
Shoulders, Chest, Triceps
Push the handles at a 45-degree angle to emphasize the front deltoids and upper chest.
Lateral Raise
Shoulders
Imagine reaching for the side walls with the handles rather than just lifting them up.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak of the movement to target the rear delts.
Front Raise
Shoulders, Abs
Lift the handles to shoulder height with a slight bend in your elbows for maximum tension.
Triceps Kickback
Triceps
Keep your upper arm glued to your side and pause for a second at full extension.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a firm reverse grip and control the negative as Tonal adds eccentric resistance.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up while maintaining a braced core to prevent arching your back.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling as you lower the digital weight.
Why this order
The workout begins with the heaviest compound presses while your central nervous system is fresh to maximize load. It then transitions into deltoid isolation work to ensure complete fatigue of the lateral and rear heads, finishing with a dedicated triceps block to capitalize on pre-exhausted secondary movers.
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 if Tonal's suggestion feels light?
If the initial sets feel light, increase the weight manually on the screen; Tonal's AI will learn from this and adjust your future sets to ensure you hit failure in the hypertrophy range.
How can I improve my balance during the standing overhead press?
Focus on bracing your glutes and core throughout the lift to create a stable base, and utilize Tonal's real-time form feedback to ensure you aren't leaning too far back.
Should I use any of Tonal's dynamic weight modes for this workout?
For the lateral raises and skull crushers, consider turning on Eccentric mode to increase the tension during the lowering phase, which is highly effective for muscle growth.
How often should I perform this shoulder and triceps session?
Because this workout has high volume, aim for once per week or twice with at least 72 hours of recovery between sessions to allow for muscle repair.