Shoulders Power Workout - 60min Intermediate
This power-focused session leverages Tonal's dynamic weight to build explosive overhead strength and thick triceps. By prioritizing heavy barbell presses before moving to unilateral handle work, you maximize force production and address stability gaps. You will finish with high-volume isolation work to ensure structural balance and a metabolic burn.
This is ideal for athletes like volleyball or basketball players who need overhead power. It also suits intermediate lifters looking to transition from basic hypertrophy to a strength and explosive focus.
Equipment
Workout Plan
Rest 120 to 150 seconds for heavy barbell presses to ensure maximum power output. Take 60 to 90 seconds for handle-based accessory movements.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward as fast as possible to engage fast-twitch fibers.
Barbell Seated Overhead Press
Shoulders, Triceps
Keep your back firmly against the Tonal bench and explode through the top.
Lateral Raise
Shoulders
Maintain a slight bend in the elbows and lead the movement with your knuckles.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps hard at the bottom of the pull to maximize the contraction.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate your torso with explosive intent on every punch.
Standing Overhead Press
Shoulders, Triceps
Press the handles directly overhead until your biceps are by your ears.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Brace your core to prevent the single-sided weight from pulling you off balance.
Why this order
The workout begins with the heaviest barbell movements to capitalize on fresh neural drive for power development. We then transition to handles for unilateral work to correct imbalances and conclude with high-volume isolation to drive hypertrophy. Grouping by accessory (Bar then Handles) minimizes transition time and keeps the training density high.
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 fast should I move during the reps?
Focus on an explosive one-second upward phase followed by a controlled two-to-three second downward phase to maximize power development.
What Tonal weight modes should I use?
Enable 'Chains' or 'Chains + Power' on the barbell presses to challenge yourself where your leverage is strongest at the top of the lift.
Should I use Spotter Mode for the heavy sets?
Yes, especially for the Close Grip Bench and Overhead Press. Spotter Mode allows you to push to failure safely by reducing digital weight if you stall.
Can I swap the barbell for handles if I prefer?
For this power session, the barbell is preferred to allow for higher total weight loads, but handles can be used if you need to work around a limited range of motion.