Shoulders Power Workout - 60min Advanced
Develop explosive upper body drive with this advanced shoulder and triceps session. You will leverage heavy compounds and high velocity movements to maximize power output and stability. This workout is specifically designed for athletes looking to increase their pressing speed and overhead lockout strength.
This is for advanced lifters and overhead athletes who need to translate raw strength into explosive power. It is ideal for volleyball players, swimmers, or CrossFit enthusiasts looking for a dedicated shoulder performance day.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between accessories, and 45s for stability finishers.
Bench Press
Chest, Triceps, Abs
Enable Spotter mode to safely challenge your maximum output on the explosive press phase.
Lateral Raise
Shoulders
Control the descent to feel the constant tension of the Tonal cables on your lateral delts.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and snap the handle forward with maximum speed and rotation.
Standing Pallof Press
Obliques
Resist the pull of the cable to keep the handles centered in front of your chest.
Standing Overhead Press
Shoulders, Triceps
Explode the handles upward against the digital weight while keeping your core braced.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Pull the cables down and then fully extend your elbows to maximize triceps engagement.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your elbows pointed directly at the ceiling.
Why this order
The session begins with a heavy overhead compound to prioritize neurological recruitment for power. It transitions into full body integration via the squat to press, and finishes with isolation and rotational stability to ensure structural balance. Exercises are grouped to minimize handle and height adjustments on the Tonal arms.
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 select for the 3-rep power sets?
Start with a weight that allows you to move the handles with high velocity. If Tonal's dynamic weight feels too heavy to move quickly, use the dial to drop 2 to 3 pounds to maintain power intent.
How do I handle the rotational punch safely?
Ensure you are far enough away from the trainer to have full range of motion. Use the smart handle button to turn weight on only once you are in your starting stance.
Can I use chains or eccentric mode?
For this power session, avoid eccentric mode on the primary lifts to focus on the explosive concentric. However, eccentric mode is excellent for the skull crushers to build triceps hypertrophy.