Free personalized workout plan

Dumbbell Shoulder 2

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

3 days

Time

60 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
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

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Equipment

Dumbbell

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

60 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
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

Show More

Equipment

Dumbbell

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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

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