Shoulders Power Workout - 45min Intermediate
This high-intensity session focuses on explosive upper body power and overhead stability. You will utilize low-rep compound movements to build raw force followed by high-volume isolation work to define the shoulders and triceps. It is designed to turn your Tonal into a performance laboratory for functional strength.
This workout is ideal for intermediate athletes like volleyball players or cross-trainers who need overhead power. It is perfect for those looking to improve their vertical pressing strength and tricep definition.
Equipment
Workout Plan
Rest 120s between heavy overhead presses, 90s for secondary movements, and 45-60s for isolation and finishers.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the explosive upward momentum from your legs to punch the handles toward the ceiling.
Standing Incline Press
Shoulders, Chest, Triceps
Press away from the Tonal at a 45-degree angle to fire up your upper chest and front delts.
Lateral Raise
Shoulders
Control the eccentric phase of the digital weight as you lower the handles slowly to your sides.
Triceps Kickback
Triceps
Fully extend your arms and squeeze at the top where the digital tension is most intense.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate through your hips and punch with explosive intent against the cable's resistance.
Standing Overhead Press
Shoulders, Triceps
Drive the handles upward with maximum speed while maintaining a rock-solid core.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Resist the Tonal's pull to the side as you drive the handle vertically to build shoulder stability.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's smooth resistance to isolate the triceps.
Why this order
We start with a pure power lift to recruit maximum motor units while the central nervous system is fresh. The sequence transitions from heavy multi-joint presses to unilateral stability work before finishing with high-rep isolation for metabolic stress. This ordering ensures the heaviest loads are moved when your body is most reactive.
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 if the 3-rep weight feels too light?
Tonal tracks your power output; if you move the weight fast enough with explosive intent, the digital weight will adapt to your force-velocity curve.
Why am I doing Squat to Press on a shoulder day?
The Squat to Press allows you to move heavier loads and practice total body power transfer which is essential for functional shoulder health.
Should I use Spotter Mode for the heavy sets?
Yes, enable Spotter Mode on the heavy Overhead Press sets to ensure you can safely reach your power maximum without a partner.