Shoulders Strength Workout - 30min Advanced
This advanced session prioritizes overhead power and triceps density through heavy barbell work and targeted isolation. You will utilize heavy compounds to build a solid strength foundation before moving into handle-based accessory movements. This routine ensures total shoulder development and improved lockout strength for all your pressing lifts.
This workout is designed for advanced lifters and overhead athletes who need to improve their pressing power. It is ideal for those looking to add serious size to their delts and increase triceps lockout strength.
Equipment
Workout Plan
Rest 120 to 150 seconds between heavy barbell sets to ensure full recovery. For handle-based isolation moves, keep rest to 60 seconds.
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
Brace your core and drive the Tonal bar straight up until your elbows lock overhead.
Lateral Raise
Shoulders
Think about pushing the handles out toward the side walls rather than just lifting them up.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak and resist the cables on the way back.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Keep your shoulders down and back while fully extending your arms to lock out the triceps.
Why this order
We start with heavy barbell compounds to maximize motor unit recruitment while you are freshest. The transition from bar to handles allows us to move from primary strength builders to high-volume isolation, finishing with a complex movement to fully fatigue 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 do I choose the right weight for only 5 reps?
Use Tonal's suggested weight but do not be afraid to toggle it up if you feel you have more than 2 reps left in the tank. Tonal's digital weight stays consistent, so focus on high-quality, explosive concentric movements.
What if I cannot finish the final set of Skull Crushers?
Tonal's Spotter Mode is your best friend here. If you struggle during a rep, the weight will automatically reduce so you can safely complete the movement without a human spotter.
Why are the reps so low on the first few exercises?
Since the goal is pure strength, we keep the reps low to allow you to lift closer to your maximal capacity. This prioritizes neurological adaptations and muscle fiber recruitment over pure metabolic fatigue.