Shoulders Endurance Workout - 45min Advanced
This high-volume session targets the shoulders and triceps to build muscular endurance and overhead stability. You will start with heavy barbell work to prime the nervous system before moving into high-rep isolation circuits. It is designed to push your lactate threshold while maintaining strict form under constant digital tension.
Advanced lifters and overhead athletes like volleyball players or swimmers who need to build extreme muscular durability. It is ideal for anyone looking to improve shoulder definition through high-volume conditioning.
Equipment
Workout Plan
Rest 90s for heavy barbell compounds, 45-60s for isolation accessories, and 30s during final burnout sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the Tonal bench.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases at the top.
Lateral Raise
Shoulders
Control the handles on the way down, resisting Tonal's constant tension to burn out the lateral delts.
Seated Overhead Press
Shoulders, Triceps
Sit tall on the bench and press the handles vertically, maintaining a smooth tempo throughout the set.
Upright Row
Shoulders, Biceps
Lead with your elbows and pull the rope toward your chin, keeping the weight close to your body.
Triceps Extension
Triceps
Fully lock out your elbows at the bottom of the movement to engage all three heads of the triceps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the rear shoulders.
Overhead Triceps Extension
Triceps
Keep your upper arms locked by your ears while extending the rope toward the ceiling.
Why this order
We lead with heavy barbell overhead presses to build foundational stability before transitioning to high-rep isolation work. The order moves from compound barbell lifts to handle-based movements and finishes with a rope circuit to maximize metabolic stress. Grouping exercises by accessory minimizes equipment transitions, keeping the heart rate elevated for endurance goals.
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
Can I use Spotter Mode for the high-rep finishers?
Yes, Spotter Mode is highly recommended for the final sets of triceps extensions if you struggle to reach full lockout during the high-rep burnout.
How should I adjust the weight for the 20-rep sets?
Tonal will suggest a weight, but feel free to lower it by 10-15% manually if you cannot maintain a fluid tempo for the entire 20-rep duration.
Is it okay to do this workout twice a week?
Since this is a high-volume endurance session, allow at least 48 to 72 hours of recovery for your shoulders before repeating or doing another heavy pushing session.