Shoulders General Fitness Workout - 45min Beginner
This targeted upper body session focuses on building strong and defined shoulders and triceps through a series of progressive movements. You will start with heavy compound presses to build a solid foundation before moving into isolation exercises that sculpt and refine. It is perfect for beginners looking to improve their pressing strength and upper body aesthetics.
This workout is designed for beginner lifters or athletes in overhead sports like tennis who need to build stable, powerful shoulders. It is also ideal for anyone looking to improve their upper body posture and shoulder width.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets like overhead press and bench press. For isolation moves, keep rest to 60 seconds.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows just clear the bench, then drive upward through your triceps.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the movement and press the handles away from your upper chest toward the ceiling.
Lateral Raise
Shoulders
Imagine reaching the handles toward the side walls rather than just lifting them up.
Front Raise
Shoulders, Abs
Maintain a slight bend in your elbows and lift the handles to eye level with a controlled tempo.
Triceps Kickback
Triceps
Focus on the squeeze at the top of the movement with Tonal's digital weight providing constant tension.
Seated Overhead Press
Shoulders, Triceps
Press vertically while keeping your back firmly against the Tonal bench for stability.
Skull Crusher
Triceps
Keep your elbows pinned in place toward the ceiling as you lower the handles toward your forehead.
Why this order
We lead with the Seated Overhead Press to utilize maximum energy on the most demanding movement while your stabilizers are fresh. Exercises are grouped by accessory to minimize transitions, moving from multi-joint compounds to targeted isolation work to ensure thorough muscle fatigue without technical breakdown.
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 know if the weight is right for me?
Tonal's digital weight suggests a starting point, but aim for a load where the last two reps of each set feel very challenging while maintaining perfect form.
Can I use the bar for the entire workout?
While some moves use the bar, the handles allow for a more natural, independent range of motion for your shoulder joints, which is safer and more effective for beginners.
Should I use any of Tonal's Dynamic Weight Modes?
For the Skull Crushers and Kickbacks, try using 'Eccentric' mode to help build triceps strength by adding resistance specifically on the lowering phase.