Shoulders Endurance Workout - 20min Intermediate
This high volume session focuses on building muscular endurance and definition across your shoulders and triceps. By keeping rest periods short and reps high, you will maximize time under tension and improve upper body work capacity. It is designed to challenge your mental toughness and physical stamina through consistent cable tension.
This workout is ideal for swimmers or volleyball players who require sustained overhead power. It also serves fitness enthusiasts looking for a high-intensity session that prioritizes muscular stamina and definition.
Equipment
Workout Plan
Maintain a fast pace with only 30-45 seconds of rest between sets to maximize the endurance stimulus.
Lateral Raise
Shoulders
Control the descent of the handles to resist Tonal's constant tension on the way down.
Standing Overhead Press
Shoulders, Triceps
Press the handles upward and let Tonal's digital tension keep your core engaged throughout the movement.
Upright Row
Shoulders, Biceps
Focus on pulling the rope wide at the top to maximize the recruitment of your lateral deltoids.
Triceps Extension
Triceps
Keep your wrists neutral and squeeze your triceps at the bottom of the rope pull.
Why this order
The workout begins with a lead compound overhead press to engage the entire shoulder girdle while energy is highest. Exercises are grouped by accessory to minimize equipment changes, transitioning from handles to the rope to finish with high-rep isolation work that burns out the triceps.
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 digital weight should I aim for during such high rep ranges?
Tonal will suggest a weight based on your strength profile, but you should aim for a resistance where the final three reps of every set feel difficult but maintainable.
Should I use any of Tonal's dynamic weight modes?
For endurance, keeping the weight consistent is best, though Burnout mode can be helpful on the final set of triceps extensions if you cannot reach 20 reps.
Can I substitute the handles for the straight bar?
While the bar allows for more weight, the handles provide a greater range of motion which is beneficial for the endurance and stability goals of this specific session.