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Shoulders Strength Workout - 45min Advanced

Focus on maximum force production and overhead stability in this high intensity shoulder session. You will leverage the barbell for heavy compounds before moving to handle based isolation to exhaust the triceps and deltoids. This routine is designed for advanced lifters aiming to break through strength plateaus.

Designed for experienced lifters and overhead athletes like CrossFitters or volleyball players who need robust shoulder power. It is ideal for anyone looking to increase their raw pressing strength on Tonal.

45mDuration
7Exercises
23Total Sets
Shoulders, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 120-180s between heavy barbell sets, 60-90s for accessories, and 45s for the final high-rep isolation work.

StraightBar
Superset

Close Grip Barbell Bench Press

Triceps, Chest

Keep your elbows tucked close to your ribs to maximize triceps recruitment on the press.

4 x 6
Standing Barbell Overhead Press

Standing Barbell Overhead Press

Shoulders, Triceps

Engage your core to prevent arching your back as the bar moves toward the ceiling.

5 x 5
Handles
Superset
Standing Incline Press

Standing Incline Press

Shoulders, Chest, Triceps

Lean slightly forward into the cables to maintain a consistent line of drive for your upper chest and shoulders.

3 x 8
Lateral Raise

Lateral Raise

Shoulders

Think about reaching the handles toward the side walls rather than just lifting them up.

3 x 10
Handles
Superset

Half Turkish Get-up

Abs, Obliques, Shoulders

Keep your eyes on the handle and your arm locked out vertically throughout the entire movement.

3 x 5

Reverse Grip Triceps Extension

Triceps, Forearms

Squeeze your triceps hard at the bottom of the movement where the tension is highest.

2 x 15
Handles
Skull Crusher

Skull Crusher

Triceps

Keep your upper arms stationary and perpendicular to the floor while the handles move toward your temples.

3 x 10

Why this order

We start with heavy barbell compounds to utilize the most motor units while fresh. The workout transitions from high weight barbell movements to handle based isolation exercises that target specific heads of the deltoids and triceps. Finishing with a stability focused Half Turkish Get-up ensures joint integrity under fatigue.

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Frequently Asked Questions

How do I choose the right weight for the heavy barbell sets?

Start with Tonal recommended weight, but do not be afraid to use the weight dial to add 5-10 lbs if the first set of 5 feels too easy for a strength focus.

Should I use Spotter Mode on the overhead press?

Yes, enable Spotter Mode so Tonal can automatically reduce the digital weight if you reach failure on the final reps of your heavy sets.

Can I do this workout if I have limited shoulder mobility?

If the barbell overhead press causes discomfort, use the weight dial to lower the resistance or switch to the neutral grip handle version to reduce joint stress.