Shoulders Power Workout - 30min Advanced
Develop explosive upper body strength with this high-intensity session targeting your shoulders and triceps. You will lead with heavy barbell work before transitioning to handle and rope accessories designed to maximize muscle fiber recruitment and power output. This advanced routine is engineered for lifters ready to push their pressing limits on Tonal.
This workout is designed for advanced athletes and lifters looking to increase their vertical and horizontal pressing power. It is ideal for those training for contact sports or overhead stability goals.
Equipment
Workout Plan
Rest 120s between heavy compound barbell sets, 60s for handle accessories, and 45s for the final rope finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and explode upward against the digital resistance for a powerful lockout.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar aggressively toward the ceiling using Tonal's digital weight to maximize power output.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Transfer energy from your legs through your core to punch the handles up with explosive intent.
Lateral Raise
Shoulders
Lead with your elbows and maintain constant tension on the cables to isolate the lateral deltoids.
Overhead Triceps Extension
Triceps
Keep your elbows pinned near your ears and fully extend the rope at the top of the movement.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, squeezing your shoulder blades together at the peak of the contraction.
Why this order
This session follows a compound-to-isolation progression starting with heavy barbell movements to prioritize central nervous system recruitment while fresh. We then utilize explosive full-body integration with the squat to press before moving into higher-volume isolation to finish the deltoids and triceps.
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 should I select the weight for the heavy barbell sets?
Tonal will suggest a starting weight, but since this is power-focused, ensure the weight allows for explosive upward speed. If the bar moves slowly, slightly lower the weight to prioritize velocity.
Can I use Spotter Mode on the Close Grip Bench Press?
Yes, Spotter Mode is highly recommended for this movement to allow you to safely push the weight and focus on explosive power without a physical spotter.
What if I have limited overhead mobility for the Barbell Press?
If you struggle to reach full extension without arching your back, focus on the seated handle variations to build stability or use the weight off button to adjust your range.