Shoulders Strength Workout - 20min Intermediate
You will build boulder shoulders and powerful triceps using this high intensity strength session. This workout prioritizes heavy vertical pressing followed by focused isolation work to maximize deltoid development. It is designed for intermediate lifters who want to break through strength plateaus using Tonal's consistent digital tension.
This session is ideal for athletes looking to improve their overhead stability or vertical pushing power for sports like volleyball or swimming. It is also great for anyone wanting to improve their physique through targeted shoulder capping.
Equipment
Workout Plan
Rest 120 seconds between heavy sets of overhead presses to ensure full recovery. Reduce rest to 60 to 90 seconds for isolation moves like lateral raises and skull crushers.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles at a 45 degree angle to target the upper chest and front deltoids simultaneously.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to keep the tension on the lateral deltoids.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the digital weight as you press upward.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and focus on the stretch provided by Tonal's constant tension.
Why this order
The workout begins with the most taxing compound movement to leverage peak energy levels for maximum force production. We follow this with an incline press to shift the angle of attack and then finish with isolation movements to exhaust the remaining muscle fibers. This structure ensures you hit both the anterior and lateral deltoids while finishing with a high-volume tricep burnout.
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 choose my starting weight?
Tonal will automatically suggest a weight based on your strength assessment, but feel free to adjust manually if the five-rep sets feel too easy for a maximum effort.
Can I use Spotter Mode on the overhead press?
Yes, Spotter Mode is highly recommended for your heavy sets of overhead presses so you can safely push to failure without compromising your form.
Why are there fewer reps on the first exercise?
The lower rep count on the overhead press is intended for pure strength gains, allowing you to move heavier digital weight while maintaining perfect control.