Shoulders Functional Workout - 45min Intermediate
Develop resilient shoulders and powerful triceps with this functional strength session. You will combine heavy barbell compound lifts with unilateral stability work to ensure your upper body is as capable as it is strong. This routine balances raw power with the mobility and core control needed for overhead sports.
This is ideal for intermediate lifters and overhead athletes, such as volleyball players or swimmers, who want to improve their functional reach and joint stability. It is also perfect for anyone looking to fix muscle imbalances through unilateral training.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle-based accessory moves, and 30 seconds for the finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Maintain a narrow grip on the bar and keep your elbows tight to your sides to maximize triceps engagement.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar directly overhead while keeping your ribs tucked and your glutes squeezed.
Waiter March
Obliques, Shoulders, Glutes
Hold the handle high with your elbow at a ninety degree angle while maintaining a tall posture.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and your punching arm locked out to maintain stability through the shoulder joint.
Lateral Raise
Shoulders
Control the negative of Tonal's digital weight to feel the tension in your lateral deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate through your hips and punch the handle forward with explosive intent on every rep.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Engage your core to resist the offset pull of the cable as you press the handle up.
Skull Crusher
Triceps
Hinge only at the elbows and keep your upper arms perpendicular to the floor throughout the set.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while you are fresh. We then transition into unilateral handle movements like the Turkish Get-up to challenge shoulder stability and core integration. The session concludes with high-rep metabolic work and a durational carry to build muscular endurance.
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 the Smart Bar's weight control buttons for the first two moves?
Yes, use the bar's digital buttons to turn the weight on once you are in a stable position and off before you rack it.
Why is the Turkish Get-up limited to 8 reps?
This is a complex movement that prioritizes time under tension and joint stability over high volume to ensure proper form.
What if the Waiter March feels too easy?
Increase the digital weight manually or focus on taking slower, more deliberate steps to challenge your balance further.
Should I use any of Tonal's Dynamic Weight Modes?
Spotter Mode is highly recommended for the Close Grip Bench Press, while Eccentric Mode can be added to Lateral Raises for a greater hypertrophy stimulus.