Shoulders Strength Workout - 45min Intermediate
Develop boulder shoulders and explosive triceps strength with this comprehensive intermediate routine. By blending heavy barbell overhead presses with precise unilateral handle work, you will eliminate imbalances while maximizing force production. This session is specifically programmed for those looking to improve their overhead stability and pushing power.
Perfect for intermediate lifters or overhead athletes like volleyball players and swimmers who need stable, powerful shoulders. It is also ideal for those stuck on a bench press plateau who need stronger triceps.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for handle accessories, and 45s for finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your sides to shift the load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes to create a stable base and drive the bar vertically toward the ceiling.
Lateral Raise
Shoulders
Think about pushing the handles out toward the walls rather than just lifting them up.
Seated Overhead Press
Shoulders, Triceps
Press your back firmly into the bench to isolate the deltoids throughout the movement.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Fight the cable's lateral pull by keeping your core braced and torso upright.
Skull Crusher
Triceps
Use Tonal's eccentric mode to control the descent toward your forehead for a deeper triceps stretch.
Overhead Triceps Extension
Triceps
Flare the rope at the top of the extension to maximize the peak contraction in the triceps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your ears and squeeze your shoulder blades together at the back.
Why this order
We lead with heavy barbell presses to utilize Tonal's digital weight for maximum force while fresh, then transition to handle-based movements for isolation. Grouping by accessory—starting with the bar, moving to handles, and finishing with the rope—minimizes transition time for a more efficient session.
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
Should I use Spotter Mode for the heavy sets?
Yes, for the Barbell Overhead Press and Bench Press, Tonal's Spotter Mode will automatically reduce the weight if it senses you are struggling with the final reps.
Why are the reps lower on the Barbell movements?
These are your primary strength builders. Lower reps with higher digital weight allow you to focus on raw power and neurological adaptation while you are most fresh.
Can I swap the Seated Overhead Press for Standing?
The seated version provides more stability, which allows you to focus purely on shoulder hypertrophy after the heavy standing barbell work has already challenged your core.
How should I pick my starting weight for this session?
Start with Tonal's recommended weight. The system will adjust in real-time based on your power output, range of motion, and previous strength assessments.