Shoulders Functional Workout - 45min Advanced
This advanced session builds bulletproof shoulders and powerful triceps through functional overhead stability and unilateral core integration. You will utilize high-skill movements to bridge the gap between traditional hypertrophy and real-world athletic performance. By combining heavy multi-joint presses with balance-driven isolation work, you will maximize metabolic stress and structural integrity.
Advanced lifters and overhead athletes, such as climbers or swimmers, who need extreme shoulder stability and triceps endurance. It is designed for those who want to move better while building a defined, powerful upper body.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between functional accessory sets, and 30s during the final burnout finishers.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the explosive power from your legs to drive the smart handles toward the ceiling.
Waiter March
Obliques, Shoulders, Glutes
Keep your arm locked out overhead and your shoulder blade packed while marching in place.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Fight the horizontal tension of the cables while balancing on one leg to fire up your lateral deltoids.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to maximize the digital weight tension.
Standing Overhead Press
Shoulders, Triceps
Resist the Tonal cables pulling you back by squeezing your glutes and bracing your core.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed toward the ceiling to isolate the triceps.
Why this order
The workout begins with the Squat to Press and Half Turkish Get-up to prime the nervous system and shoulder stabilizers with high-load, complex patterns. We then transition to strict vertical pressing and anti-rotation work to fatigue the primary movers before finishing with isolation and a duration-based stability march. This sequence ensures that small stabilizer muscles are fresh for the heavy work but fully exhausted by the end.
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
How do I determine the right weight for the Half Turkish Get-up?
Start with a weight roughly 40-50% lighter than your standard overhead press. Tonal’s digital weight feels heavier in this unstable position, so prioritize form over resistance.
Can I use Spotter Mode on these movements?
Yes, Spotter Mode is highly recommended for the Standing Overhead Press and Skull Crushers, allowing you to push to failure safely while Tonal manages the digital load.
What if the Single Leg Pallof Press is too difficult for my balance?
If you are struggling to stay upright, move to a split stance or the Half Kneeling Pallof Press variation until your core and hip stability improve.