Shoulders Power Workout - 30min Intermediate
You will explode into your upper body training with this targeted shoulder and triceps power session. This routine combines heavy barbell presses with high-volume rope accessories to build explosive strength and defined muscle. It is designed to specifically improve your overhead stability and lockout strength.
This is ideal for intermediate lifters or overhead athletes like volleyball and basketball players who need explosive shoulder power. It is also perfect for anyone looking to increase their pressing strength through targeted triceps work.
Equipment
Workout Plan
Rest 120s between heavy barbell sets to recover power output, 60-90s for seated presses, and 30-45s for high-volume rope finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and use the bar's smart buttons to engage the weight only when you are perfectly positioned.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward explosively and use Tonal's digital weight to resist the urge to bounce at the bottom.
Seated Single Arm Overhead Press
Shoulders, Triceps
Focus on a slow 3-second negative to challenge your stability against the constant cable tension.
Triceps Extension
Triceps
Maintain a slight forward lean and lock your elbows in place, squeezing the triceps at full extension.
Standing Face Pull
Back, Shoulders
Pull the rope towards your face and imagine pulling the ends apart to fire up your rear deltoids.
Overhead Triceps Extension
Triceps
Keep your elbows pointed forward and use the rope to get a deep stretch at the bottom of each rep.
Why this order
We lead with the Standing Barbell Overhead Press to capitalize on fresh neural drive for maximum power. The workout transitions from heavy barbell compounds to unilateral handle work to address side-to-side imbalances. We finish with a high-rep rope block to maximize metabolic stress and muscle hypertrophy in the 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
What weight should I start with for the power sets?
Use Tonal's suggested weight but consider adding a small weight increase if the first set of 3 feels too light to ensure you are hitting a high power intensity.
Can I use the Smart Bar for the close grip press?
Yes, the Barbell Bench Press is programmed for the Smart Bar; ensure your hands are shoulder-width apart to focus the tension on your triceps.
How do I maximize the power aspect of this workout?
Focus on the speed of the upward phase; try to move the digital weight as fast as possible while maintaining perfect form and control.