Shoulders Functional Workout - 45min Advanced
This advanced session targets shoulder stability and triceps power through a combination of heavy barbell presses and functional unilateral movements. You will utilize Tonal's dynamic resistance to challenge your overhead capacity and core integration. This is designed for lifters who want to build a resilient upper body that performs as well as it looks.
This workout is ideal for advanced lifters and overhead athletes, such as swimmers or tennis players, who require exceptional shoulder stability. It is perfect for those looking to break through pressing plateaus using Tonal's digital weight.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle accessories, and 30s for the rope finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the smart bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up and lock your elbows while keeping your core braced against the digital weight.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes locked on the smart handle to maintain a vertical cable path throughout the movement.
Lateral Raise
Shoulders
Maintain a slight bend in the elbows and control the eccentric phase as Tonal pulls the handles back down.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive through your hips to punch the handle forward with explosive speed.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Use the unilateral resistance to prevent your torso from leaning as you press the handle overhead.
Overhead Triceps Extension
Triceps
Flaring the rope ends at the top of the movement creates maximum peak contraction in the triceps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and squeeze your shoulder blades together to finish the workout.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while the central nervous system is fresh. We then move into unilateral handle work to improve shoulder stability and address muscular imbalances. Finally, we utilize high-volume rope exercises to drive metabolic stress and finish the triceps and rear deltoids.
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 any of Tonal's dynamic weight modes?
Yes, for the Standing Barbell Overhead Press, try Eccentric mode to add extra resistance on the way down to build more stability.
What should I do if my overhead mobility is limited for the Barbell Press?
If you struggle to get the bar overhead without arching your back, Tonal will detect the form break; consider reducing the weight or switching to the Seated Overhead Press variation.
How do I choose the right starting weight for the Rotational Punch?
Start lighter than your standard press weight; this movement is about speed and core rotation, and Tonal's digital weight feels heavier during explosive movements.