Shoulders Power Workout - 45min Advanced
Develop explosive overhead strength and dense triceps with this high-intensity power session. You will leverage heavy barbell compounds to maximize force production before moving into targeted isolation work. This routine is designed to increase your vertical pressing capacity through a mix of high-velocity movements and steady accessory volume.
This session is for advanced lifters and overhead athletes who want to improve their vertical power and pressing stability. It is perfect for those aiming to break through strength plateaus in their overhead press and bench press.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for accessory movements, and 45s for high-rep finishers.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward explosively while keeping your core braced to prevent lower back arching.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to keep constant tension on the cables.
Front Raise
Shoulders, Abs
Pause briefly at the top of the movement to fight the digital weight's tendency to pull you down.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms perfectly vertical and still.
Standing Face Pull
Back, Shoulders
Pull the rope toward your nose and pull the ends apart to target the rear deltoids.
Overhead Triceps Extension
Triceps
Fully lock out your elbows at the top to engage the long head of the triceps.
Why this order
The workout begins with heavy barbell movements to capitalize on peak neurological output for power development while the CNS is fresh. We group all barbell exercises together to minimize transitions before moving to handles and rope for high-volume isolation and finishing 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
Should I use Smart Features like Chains for the power sets?
Yes, using Chains or Eccentric mode on the Standing Barbell Overhead Press is highly recommended to challenge your explosive drive and stability on the negative.
What should I do if the 3-rep weight feels too light?
Tonal will adjust based on your power output, but focus on moving the bar with maximum velocity on every rep to ensure you are training for power rather than just strength.
Can I substitute the floor exercises for bench variations?
You can, but the programmed floor variations are selected to provide a stable base for explosive power while minimizing setup changes during this high-intensity session.