Shoulders General Fitness Workout - 20min Advanced
This advanced shoulder and triceps session maximizes Tonal's digital weight to build overhead strength and definition. You will progress from heavy vertical pressing to high-volume metabolic finishers that challenge your stability. It is designed for experienced lifters looking to push through plateaus using complex movement patterns.
Ideal for advanced athletes and overhead sport participants like CrossFitters or volleyball players who need explosive power and shoulder stability.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead presses, 60 seconds between compound movements, and 30 seconds for isolation finishers to maintain intensity.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Explode out of the squat and use that momentum to drive the handles overhead.
Lateral Raise
Shoulders
Control the descent to resist Tonal's constant tension and maximize time under tension.
Standing Overhead Press
Shoulders, Triceps
Maintain a rigid core and push the digital weight straight up toward the ceiling without arching your back.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Fully lock out your elbows at the bottom to engage the triceps against the cable resistance.
Why this order
We start with a heavy compound overhead press to recruit maximum motor units while fresh. We then move into a Squat to Press to introduce metabolic fatigue before finishing with lateral isolation and a complex triceps extension to fully exhaust the muscle groups.
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 handle the weight increase on Tonal?
Focus on form; if Tonal detects your speed is dropping, its Spotter mode will automatically reduce the digital weight to help you finish the set safely.
Can I do this workout daily?
Because this is an advanced high-intensity session, it's best to allow 48 hours for shoulder recovery between workouts.
Why is there a squat movement in a shoulder workout?
The Squat to Press is a full-body power movement that allows you to drive more weight overhead using your legs, taxing the triceps and shoulders more than a strict press.