Shoulders Strength Workout - 60min Advanced
You will target the deltoids and triceps with this comprehensive heavy-lifting session. By combining foundational barbell compounds with targeted cable isolation, you will develop pressing power and overhead stability. This workout uses advanced loading patterns to ensure every fiber of the upper body is stimulated.
Designed for advanced lifters and athletes who want to increase their overhead pressing capacity. Ideal for CrossFitters or powerlifters looking to shore up their lockout strength.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between cable accessory sets, and 45s for the final triceps burnout.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as Tonal's digital weight pushes against you.
Barbell Skull Crusher
Triceps
Lower the bar slowly toward your forehead, feeling the stretch in your triceps.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top of the movement to maximize the contraction.
Seated Overhead Press
Shoulders, Triceps
Press the handles directly upward while keeping your back pressed firmly against the bench.
Triceps Extension
Triceps
Squeeze your triceps at the bottom of the movement, fully extending your arms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, pulling the ends apart to engage the rear deltoids.
Overhead Triceps Extension
Triceps
Keep your elbows fixed near your ears as you extend the rope toward the ceiling.
Why this order
This program starts with heavy barbell movements to capitalize on fresh motor units for maximum force production. We transition from high-load compounds to isolation work, grouping accessories by equipment to maintain training intensity and minimize setup time.
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 handle the digital weight on the heavy barbell sets?
Use Tonal's Spotter mode so you can push your limits safely; it will automatically reduce weight if you struggle with the final reps.
Can I do this workout if I have limited shoulder mobility?
If the barbell overhead press feels restrictive, switch to the seated handle version to allow for a more natural range of motion.
What is the benefit of the Close Grip Bench Press in a shoulder workout?
It serves as a secondary compound that heavily taxes the triceps and front deltoids, which are essential for a strong overhead lockout.
How often should I perform this advanced session?
Because of the high intensity and volume, perform this once per week with at least 48 hours of rest before any other heavy pushing sessions.