Shoulders Strength Workout - 20min Intermediate
This high intensity shoulder and tricep session is built for intermediate lifters ready to push their overhead power. By pairing heavy barbell compounds with targeted cable isolation you will build dense muscle and stable joints. Expect a focused routine that prioritizes quality movement and raw strength.
This workout is ideal for weightlifters or overhead athletes like volleyball players looking to increase their pressing power and shoulder stability. It is perfect for those who want a streamlined, high-impact session in a short timeframe.
Equipment
Workout Plan
Rest 2 to 3 minutes between heavy barbell sets, and 60 to 90 seconds between handle accessory movements.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked toward your ribs to shift the load onto your triceps while the digital weight stays consistent.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core and drive the bar vertically using Tonal's steady tension to avoid any arch in your back.
Lateral Raise
Shoulders
Lead with your elbows and feel the constant resistance of the cables pulling against your shoulders on the way down.
Skull Crusher
Triceps
Maintain fixed upper arms and use Tonal's eccentric mode to maximize time under tension on the extension.
Why this order
We start with the standing barbell overhead press to maximize motor unit recruitment while you are fresh. Following this with close grip bench pressing keeps the focus on the triceps while they are still warm from the overhead work. We finish with lateral raises and skull crushers to isolate the muscle groups once the heavy compound work is complete.
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 much weight should I start with for the overhead press?
Tonal will suggest a starting weight based on your strength assessment, but feel free to lower it slightly during the first set to ensure your form is perfect before the digital weight ramps up.
Can I use the Spotter mode for the Close Grip Bench Press?
Absolutely, engaging Spotter mode is highly recommended for the heavy barbell sets to give you the confidence to push until the final rep safely without needing a human partner.
What if I find the lateral raises too difficult at the end of the session?
If the weight feels too heavy, use Tonal's weight dial to drop a few pounds; quality of movement and lateral deltoid isolation is more important than the number on the screen for this accessory.