Shoulders Strength Workout - 45min Advanced
You will dominate this high-intensity session designed to maximize overhead pressing strength and triceps thickness. By utilizing Tonal's constant digital tension across both compound barbell movements and isolation rope finishers, you will force new adaptations in your deltoids. This workout is structured for the advanced lifter who demands precision and heavy loading to break through plateaus.
This workout is designed for advanced lifters and overhead athletes who have a high proficiency with the Tonal barbell and want to focus on raw pressing power. It is ideal for those looking to build capped shoulders and horseshoe triceps through specific strength-based loading.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets to ensure full ATP recovery. For isolation moves, keep rest to 60-90 seconds to maintain metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment and drive the digital weight up with explosive intent.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar vertically and lock your elbows at the top while maintaining a rigid core against Tonal's steady tension.
Lateral Raise
Shoulders
Lead with your elbows and fight the Tonal eccentric resistance on the way down to increase time under tension.
Skull Crusher
Triceps
Hinge only at the elbows and keep the handles moving in a smooth arc to isolate the long head of the triceps.
Triceps Extension
Triceps
Lock your upper arms in place and pull the rope ends apart at the bottom for maximum triceps contraction.
Single Arm Triceps Extension
Triceps
Use your non-working hand to stabilize your torso while you burn out the triceps with high-volume single-arm reps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear deltoids and upper back.
Overhead Triceps Extension
Triceps
Stay tall and avoid arching your back as you extend the rope toward the ceiling with the cable system behind you.
Why this order
The programming follows a classic compound-to-isolation progression, starting with heavy barbell work to leverage Tonal's high-weight capacity while the nervous system is fresh. Exercises are grouped by accessory to minimize equipment changes, moving from the straight bar to handles and finally the rope for a high-volume finisher sequence. This structure ensures you hit the heavy movers first before exhausting the individual heads of the triceps and deltoids.
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
What if I can't complete the 5th rep on the heavy barbell press?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight so you can finish the rep safely. Don't be afraid to push to your absolute limit on those heavy sets.
Why are the rep ranges so different between the first and last exercises?
The early low-rep sets are designed for neural adaptations and absolute strength. The higher-rep sets at the end are aimed at hypertrophy and local muscular endurance to ensure the muscles are fully fatigued.
Can I use the bench for the overhead press if I have low ceilings?
Yes, you can substitute for the Seated Barbell Overhead Press, though the standing version is programmed here to challenge your core stability alongside your shoulder strength.