Dumbbell Shoulder 2

AuthorPedro Bernardes
Sourcemyworkouts.io
GendersFemale, Male
ExperienceAdvanced (3+ years)
Time60 minutes
Workout TypeMuscle Focus
Days per week3 days
Average Exertion5
Average Cardio Intensity2
EquipmentDumbbell
GoalsGain Strength, Tone Body
Description

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you. To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.    To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.  You can either just focu

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Workout Overview

Week 1

Physiological effect:  Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Specific workout to increase muscle strength and tonus in your Shoulders.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 2

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Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 4

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Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 2

Load: Increase by 5 to 10% in all exercises  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 3

Load: Increase by decreasing rest to 45'' 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps45s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps45s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps45s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps45s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps45s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps45s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 4

Load: Increase by 5 to 10% in all exercises 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps45s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps45s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps45s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps45s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps45s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps45s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 5

Load: Increase by decreasing rest to 30'' 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps30s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps30s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps30s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps30s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps30s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps30s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Week 6

Load: Deload week - do the same load and rest as Week 1   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Dumbbell One-Arm Upright Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. Gittleson Shrug4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Arnold Press4 sets12, 10, 8, 6 reps60s
4. One Arm Seated Bent Over Dumbbell Reverse Fly4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Front Two-Dumbbell Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell One Arm Lateral Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Day 6

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Rest Day

Day 7

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Rest Day

Date Created: 2/18/19, 8:33 PM

Last Updated: 2/13/20, 7:27 PM