Shoulders Strength Workout - 20min Advanced
This advanced shoulder and triceps session focuses on heavy pressing to build raw upper body power. You will utilize the Tonal barbell for massive compound lifts before finishing with high-volume handle work for definition. It is a compact high-intensity routine designed for maximum strength gains in minimal time.
This is designed for experienced lifters or overhead athletes who want to increase their pressing ceiling. It is ideal for those following a powerlifting or functional strength split.
Equipment
Workout Plan
Rest 120 to 150 seconds between heavy barbell sets to ensure full recovery. Rest 60 to 90 seconds between handle-based accessory movements.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as you drive Tonal's bar toward the ceiling.
Lateral Raise
Shoulders
Control the descent of the handles to maintain constant tension on your lateral deltoids.
Reverse Grip Triceps Extension
Triceps, Forearms
Use a supinated grip to isolate the triceps, keeping your upper arms glued to your sides.
Why this order
The workout begins with the most demanding barbell movements to leverage your peak energy for heavy strength sets. Transitioning to handles allows for isolation of the lateral delts and triceps once the primary movers are fatigued. This sequence ensures you move the most weight first while still achieving a significant metabolic pump.
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
Can I use Spotter Mode for the heavy barbell presses?
Absolutely, Spotter Mode is highly recommended for the overhead and bench press to ensure you can safely reach failure without a human partner.
What should I do if the 5x5 sets feel too heavy?
Tonal will automatically adjust the digital weight based on your performance, but ensure your initial weight selection allows for perfect form on the first three reps.
Why the close grip on the bench press?
The narrow hand placement on the bar shifts the emphasis from your chest to your triceps, directly complementing the heavy shoulder work performed earlier in the session.
Should I use any Tonal dynamic weight modes?
Chains or Eccentric mode are excellent additions to the lateral raises to increase intensity and time under tension without adding more sets.