Shoulders Endurance Workout - 45min Advanced
This advanced upper body session maximizes shoulder and tricep stamina through high-volume cable complexes and multi-planar movements. You will utilize Tonal's constant tension to fatigue slow-twitch fibers and improve muscular work capacity. This workout is specifically designed to build a bulletproof upper body that can withstand prolonged athletic stress.
This workout is ideal for advanced lifters, endurance athletes, or rock climbers who require high-level muscular stamina in their shoulders. It is also perfect for those wanting a high-calorie burn upper body session.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds to maintain an elevated heart rate and maximize metabolic stress.
Standing Incline Press
Shoulders, Chest, Triceps
Engage your core to resist the backward pull of the cables as you press forward and up.
Lateral Raise
Shoulders
Think about pushing the handles out to the side walls rather than just lifting them up.
Triceps Kickback
Triceps
Glue your elbows to your ribcage and squeeze the triceps hard as you extend the cables back.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Maintain a rhythmic pace and use your hips to drive the handle forward with explosive control.
Standing Overhead Press
Shoulders, Triceps
Keep your ribs tucked and avoid leaning back as Tonal's digital weight pulls you downward.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Maintain a slow negative on the pulldown portion to maximize time under tension on the cables.
Why this order
The session begins with heavy compound movements like the Squat to Press to prime the central nervous system before moving into high-skill stability work with the Turkish Get-up. We then transition into isolation-based endurance finishers and rotational speed work to fully exhaust the triceps and deltoids using Tonal's unique constant resistance.
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
Should I use the same weight I use for my 10-rep sets?
No, because we are targeting high rep ranges (15-20), you should manually reduce your Tonal weight to about 60-70% of your max to ensure you can complete the sets with perfect form.
Can I use Tonal's Burnout mode during this workout?
Yes, Burnout mode is excellent for the Lateral Raises and Triceps Kickbacks to ensure you finish every set even as your muscles reach fatigue.
What if I can't complete the full 30 reps on the Rotational Punch?
If you struggle to hit the rep target, reduce the weight mid-set using the Smart Handle button or focus on smaller, faster movements to keep the heart rate up.