Shoulders Endurance Workout - 20min Beginner
This endurance session challenges your upper body stamina by targeting the deltoids and triceps with high-volume repetitions. You will use the handles for every movement to ensure smooth transitions while keeping your heart rate elevated. It is designed to build muscular resilience and definition through consistent time under tension.
This is ideal for beginner athletes or swimmers looking to improve overhead stability and muscular stamina. It also serves as a great metabolic conditioning session for those wanting to tone their arms and shoulders.
Equipment
Workout Plan
Rest 30 to 45 seconds between all sets to keep your heart rate up and maximize the endurance stimulus.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a steady tempo on the way down to maximize Tonal's constant digital tension.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend in your arms as you lift the handles out to the sides.
Reverse Grip Triceps Extension
Triceps, Forearms
Pin your elbows to your sides and focus on the squeeze at the bottom of the movement.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up while keeping your core braced to avoid arching your back.
Why this order
The workout begins with a vertical overhead press to engage the largest muscle groups while you are fresh. We then move into a secondary incline press to hit the front deltoids and triceps before finishing with high-rep isolation work. This compound-to-isolation sequence ensures you fatigue the primary movers before isolating the specific muscles for an endurance burn.
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 select for these endurance sets?
Choose a weight that feels light enough to complete 15 to 20 reps with good form, but ensure the final 3 reps feel challenging as Tonal maintains digital tension.
Can I use the Smart Bar instead of handles?
This specific program is optimized for handles to allow for a more natural range of motion and quicker transitions, which are essential for maintaining the endurance pace.
How often should I perform this shoulder and tricep workout?
For best results in building muscular stamina, aim to complete this session 2 to 3 times per week with at least one rest day between upper body sessions.