Shoulders Strength Workout - 60min Advanced
This advanced strength session utilizes heavy compound presses and intricate stability movements to forge elite upper body power. You will combine high-tension overhead work with targeted tricep isolation to develop both functional strength and definition. This workout is specifically programmed to leverage Tonal's digital resistance for maximum neurological adaptation.
This workout is designed for advanced lifters and overhead athletes, such as tennis or volleyball players, who have mastered basic mechanics. It is ideal for anyone looking to break through a pressing plateau using sophisticated digital weight techniques.
Equipment
Workout Plan
Rest 120-180s for primary compound sets, 60-90s for accessories, and 30s for the final burnout rounds.
Bench Press
Chest, Triceps, Abs
Use the smart handle buttons to engage the weight only when you are in a safe, stable position.
Half Kneeling Vertical Push-Pull
Back, Shoulders, Triceps, Biceps
Maintain a stable base as the Tonal pulls you in two directions simultaneously.
Lateral Raise
Shoulders
Pause at the top to fight the Tonal's constant digital tension on the lateral deltoid.
Front Raise
Shoulders, Abs
Control the negative phase to prevent the cables from pulling your arms down too quickly.
Standing Overhead Press
Shoulders, Triceps
Brace your core against the digital weight to maintain a solid platform as you press.
Skull Crusher
Triceps
Extend fully and imagine pushing the handles toward the wall behind your head.
Why this order
The workout begins with heavy overhead and horizontal pressing to capitalize on peak energy for maximum strength gains. We then transition into complex stability movements like the Turkish Get-up and DNS Star to tax the rotator cuff and core. It concludes with high-volume isolation work to drive hypertrophy and metabolic stress in 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
Can I use the bar for the overhead press instead?
This program is optimized for handles to allow for a greater range of motion and to engage the individual stabilizing muscles of the shoulder more effectively than a fixed bar.
Should I turn on any Dynamic Weight Modes?
Yes, I recommend using 'Eccentric' mode for the Lateral Raises and 'Spotter' mode for the heavy Standing Overhead Press to push safely toward failure.
How often should I perform this specific shoulder routine?
Because of the high intensity and advanced stability demands, you should allow at least 48 to 72 hours of recovery before targeting these muscle groups again.