Shoulders Power Workout - 45min Intermediate
Develop explosive overhead power and lockout strength with this targeted shoulder and triceps session. You will leverage the barbell for heavy compound lifts before moving into high volume isolation work designed to maximize muscle definition. This routine uses varying rep ranges to build both functional power and aesthetic volume.
This workout is ideal for intermediate athletes looking to improve vertical pressing power for sports like volleyball or CrossFit. It also serves gym-goers who want to build broad shoulders and strong, defined triceps using Tonal's advanced digital weight features.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60 to 90s for handle accessories, and 30 to 45s during the rope finisher block.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar aggressively toward the ceiling and let Tonal's Spotter mode assist if your speed drops.
Farmer March
Obliques, Shoulders
Keep your shoulders packed and the handles steady as the digital weight tries to pull you off balance.
Seated Overhead Press
Shoulders, Triceps
Press the handles upward with explosive intent while keeping your back pinned against the bench.
Skull Crusher
Triceps
Lower the handles toward your forehead slowly to engage Tonal's eccentric loading before pressing back up.
Triceps Extension
Triceps
Lock your elbows to your sides and squeeze the triceps hard at the bottom of every rope pull.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and separate the ends to fully engage the rear delts and upper back.
Overhead Triceps Extension
Triceps
Keep your elbows tucked and use the full range of the cable to maximize the stretch on your triceps.
Why this order
The session begins with the Barbell Overhead Press to prioritize maximal power output while the central nervous system is fresh. Exercises are grouped by accessory to minimize transition time, moving from heavy barbell work to handle-based compounds and finally rope-based isolation finishers. This compound to isolation structure ensures you can push maximum weight early and achieve a deep pump late.
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 use for the power sets?
Start with Tonal's suggested weight but prioritize bar speed. If the movement feels sluggish, reduce the weight slightly to maintain the explosive intent required for power development.
Can I perform the seated press standing up?
While possible, the seated version on the bench provides more stability, allowing you to focus purely on pressing power without your core being the limiting factor.
How often should I perform this specific session?
Because of the high intensity and power focus, once or twice a week is ideal. Ensure you have at least 48 hours between shoulder-heavy sessions for full recovery.