Shoulders General Fitness Workout - 60min Advanced
Develop boulder shoulders and explosive triceps in this high-intensity advanced session. This workout prioritizes heavy barbell overhead pressing followed by surgical handle isolation to hit every head of the deltoid. You will finish with stability work and rotational power to ensure your strength translates to real-world performance.
This workout is designed for advanced lifters and athletes in sports like tennis or baseball who require both high-end pressing strength and bulletproof shoulder stability. It is ideal for those looking to maximize muscle hypertrophy in the upper body push chain.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for handle accessories, and 45s for high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs on the bench to shift the load onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes and core to create a stable base for the bar as you press overhead.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press the handles up and together at the top of the range.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles away from your body toward the side walls.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak to target the rear delts without using momentum.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and your arm fully locked out vertically as you move through the range.
Skull Crusher
Triceps
Keep your upper arms perfectly vertical and stationary as you lower the handles toward your forehead.
Why this order
The programming begins with heavy barbell compounds to maximize force production while your nervous system is fresh. We then move into handle-based accessory work to add volume and metabolic stress to the lateral and rear deltoids. The session concludes with stability-focused movements and high-rep triceps burnout to ensure total fatigue.
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 if I can't finish the 15 reps on the triceps finisher?
If you struggle to maintain form, Tonal's Spotter Mode will automatically reduce the weight for you, allowing you to finish the set with perfect technique.
Can I do this workout if I have a low ceiling?
Since this workout includes standing overhead presses, ensure your arms can reach full extension. If ceiling height is an issue, you can perform the overhead press in a seated position using the handles.
How do I choose the right starting weight for the barbell press?
Tonal will suggest a weight based on your digital strength profile, but for a 6-rep set, you should feel like you have only 1-2 reps left in the tank at the end.
How often should I perform this shoulder session?
Because this is an advanced high-volume workout, allow at least 48-72 hours of recovery before hitting these muscle groups again to prevent overuse.