Shoulders General Fitness Workout - 60min Beginner
This beginner-friendly session builds strong and defined shoulders and triceps through a balanced mix of compound presses and targeted isolation work. You will focus on overhead stability and arm endurance by utilizing Tonal's constant digital tension. This program is designed to improve your pressing power while ensuring your joints stay healthy and mobile.
This workout is ideal for beginner lifters or office professionals looking to improve their overhead mobility and upper body aesthetics. It is also a great supplemental session for swimmers or overhead athletes needing foundational shoulder stability.
Equipment
Workout Plan
Rest 90 seconds between compound sets (Overhead Press, Bench Press) and 60 seconds between isolation and accessory movements.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and press the smart handles evenly toward the ceiling.
Lateral Raise
Shoulders
Lead with your elbows and pause for a half-second at the top to emphasize the lateral deltoid.
Front Raise
Shoulders, Abs
Maintain a slight bend in the elbows and control the handles on the way down to fight the eccentric pull.
Standing Pallof Press
Obliques
Fight the horizontal pull of the cable to keep the handles centered at your sternum.
Reverse Grip Triceps Extension
Triceps, Forearms
Fully extend your arms at the bottom and feel the triceps contract against the constant cable tension.
Triceps Kickback
Triceps
Squeeze your triceps at the peak of the extension and keep your upper arm pinned to your side.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced and don't let the digital weight pull your lower back into an arch.
Skull Crusher
Triceps
Keep your elbows fixed and pointed at the ceiling as you lower the handles toward your temples.
Why this order
The workout begins with a high-volume compound press to recruit the most muscle fibers while the nervous system is fresh. We then move into isolation exercises to target the three heads of the deltoids and the triceps. The session concludes with a high-rep tricep finisher and a barbell accessory to maximize metabolic stress and muscle growth.
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?
If it is your first time, let Tonal's initial calibration guide you. You should choose a weight where the last two reps of your first set feel challenging but your form remains perfect.
Can I use Spotter Mode on the Bench Press?
Yes, Spotter Mode is highly recommended for the Bench Press. If you struggle to complete a rep, Tonal will automatically reduce the weight so you can finish the set safely.
Why are the reps higher for Triceps Kickbacks?
Triceps Kickbacks are a finisher designed to pump blood into the muscle and maximize fatigue. Higher reps help you focus on the 'squeeze' rather than just moving heavy weight.
How often should I perform this shoulder and tricep workout?
For best results, perform this workout 1-2 times per week, ensuring at least 48 hours of rest between sessions targeting these same muscle groups.