Shoulders Power Workout - 60min Intermediate
Develop explosive upper body strength with this shoulder-centric power session. By combining heavy barbell presses with high-velocity movements, you will build stability and force production across the entire shoulder complex. This workout is designed to maximize your Tonal's digital resistance for peak performance.
Intermediate lifters or overhead athletes looking to increase their explosive pressing power. Ideal for those who want to improve their vertical force production and shoulder durability.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for secondary handle movements, and 45s for isolation exercises.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked toward your ribs to shift the load onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar up explosively while keeping your glutes squeezed to protect your lower back.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press the handles toward the ceiling at a 45-degree angle.
Lateral Raise
Shoulders
Lead with your elbows and pause for a split second at the top of the movement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate through your hips and core to deliver each punch with maximum velocity.
Seated Overhead Press
Shoulders, Triceps
Sit tall against the bench and use Tonal's Eccentric mode to control the downward phase.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Fight the lateral pull of the cable by keeping your torso perfectly vertical.
Triceps Extension
Triceps
Fully extend your arms at the bottom and squeeze your triceps against the digital weight.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and spread the ends apart to engage the rear deltoids.
Overhead Triceps Extension
Triceps
Keep your upper arms stationary and only move your forearms to fully isolate the triceps.
Why this order
This program follows a compound-to-isolation progression, starting with max-effort barbell work to leverage Tonal's high-output capabilities while the central nervous system is fresh. We transition into handle-based unilateral work to address structural imbalances and finish with rope isolation to maximize metabolic stress 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
How should I select my starting weight for the power sets?
Focus on 'explosive intent' during the concentric phase; choose a weight where your third rep is difficult but still moves with high velocity.
Can I use Spotter mode for the heavy barbell exercises?
Yes, it is highly recommended to enable Spotter mode on the Tonal screen for the Barbell Overhead Press and Close Grip Bench to ensure safety during heavy sets.
What should I do if the lateral raises feel too heavy?
If Tonal's 5lb minimum feels restrictive, focus on a very slow 3-second eccentric phase to build time under tension or use 'Weight Off' to reset your form.
Why is there a rotational punch at the end of a shoulder workout?
The rotational punch serves as a power finisher to integrate your shoulder and tricep strength with core rotation, translating your gym gains into athletic movement.