Shoulders Strength Workout - 60min Intermediate
This high-intensity session focuses on building foundational upper body strength by targeting the deltoids and triceps with heavy compound loads. You will transition from stable barbell presses into handle-based isolation work to ensure maximum muscle fiber recruitment and structural balance. It is designed to create 'boulder shoulders' while significantly increasing your lockout power.
Intermediate lifters looking to break through overhead pressing plateaus and athletes in sports like swimming or volleyball that require significant shoulder stability and power. Ideal for Tonal users who have mastered basic form and are ready for heavier digital loading.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets to recover ATP stores, and 60-90s between handle-based accessory movements.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as the Tonal bar moves toward the ceiling.
Front Raise
Shoulders, Abs
Avoid using momentum; control the digital weight both up and down with your front delts.
Triceps Kickback
Triceps
Squeeze your triceps at full extension to trigger Tonal's peak power measurement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the movement and use your core to decelerate the cable on the return.
Seated Overhead Press
Shoulders, Triceps
Sit tall on the bench and use the handles' independent movement to find your strongest path.
Skull Crusher
Triceps
Keep your upper arms vertical and still while the handles move toward your forehead.
Why this order
The workout begins with the heaviest barbell compound movements to take advantage of maximum fresh energy for strength gains. We then transition to handles for isolation exercises, allowing for a greater range of motion and unilateral stability that the fixed bar cannot provide. Exercises are grouped by accessory to minimize equipment transitions and keep your heart rate optimal.
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 know if the starting weight is correct for the 5-rep sets?
Tonal will suggest a weight based on your history, but for a 5-rep strength set, you should feel like you could have done 6 or 7 reps maximum. If it feels too easy, use the weight dial to increase by 2-5 pounds for the next set.
Why does the workout start with the bar instead of handles?
Using the Straight Bar allows you to move more total weight by involving both sides of the body simultaneously, which is the gold standard for building raw strength. Handles are introduced later for precision and to address muscle imbalances.
Can I use Spotter Mode on the Barbell Bench Press?
Absolutely. You should enable Spotter Mode on all heavy barbell presses in this workout so you can safely push to near-failure without needing a human partner.
How often should I perform this specific shoulder and tricep session?
Since this is a high-volume strength session, allow at least 48 to 72 hours of recovery for these muscle groups. Twice a week is the maximum recommended frequency if your primary goal is hypertrophy and strength.