Shoulders Functional Workout - 60min Beginner
This beginner routine targets shoulder stability and triceps power through a functional lens. You will start with heavy presses to build foundational strength before transitioning into stability-focused unilateral movements. It is perfect for those looking to improve overhead mobility and arm definition.
This workout is ideal for beginner athletes or swimmers looking to build overhead strength and joint integrity. It is also great for professionals who want a simple but effective handle-only routine.
Equipment
Workout Plan
Rest 90 seconds for heavy overhead presses to maintain power. Take 60 seconds for isolation moves and 30 seconds between sides on unilateral sets.
Waiter March
Obliques, Shoulders, Glutes
Keep the handle high and stable overhead, resisting the pull of the cable as you march with a tall spine.
Standing Incline Press
Shoulders, Chest, Triceps
Keep your elbows slightly tucked and drive the handles up at a 45-degree angle to engage the upper chest and shoulders.
Lateral Raise
Shoulders
Imagine lead weights on your elbows to lead the movement rather than pulling with your hands to isolate the delts.
Front Raise
Shoulders, Abs
Control the descent of the digital weight to maximize time under tension for the anterior deltoids.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a supinated grip and focus on the full lockout at the bottom of the rep using Tonal's constant tension.
Standing Alternating Push-Pull
Back, Chest, Obliques
Move with a rhythmic tempo and use the fluid resistance to maintain a constant pace during this metabolic finisher.
Standing Overhead Press
Shoulders, Triceps
Exhale as you drive the handles toward the ceiling, keeping your core braced to prevent your back from arching.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Use the half-kneeling position to lock in your pelvis and resist the lateral pull of the cable.
Skull Crusher
Triceps
Keep your elbows pinned in place and pointing toward the ceiling to keep the tension on your triceps.
Why this order
The workout begins with the heaviest compound overhead press to maximize motor unit recruitment while you are fresh. We then move into unilateral and isolation work to address imbalances and finish with a high-rep stability move to tax the triceps and stabilizers together.
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
What weight should I start with for the overhead press?
Tonal will suggest a starting weight based on your initial strength assessment. For this beginner session, focus on completing all reps with a smooth tempo before attempting to manually increase the digital weight.
Can I do this workout without the Tonal bench?
Yes, all exercises except the Skull Crusher can be done standing or kneeling. For the Skull Crusher, you can perform it on the floor if you do not have the bench available.
How often should I perform this shoulder and triceps session?
Aim for 1 to 2 times per week with at least 48 hours of rest between upper body sessions to allow for muscle recovery and growth.