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Dumbbell Shoulder 2

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
60 minutes/day | 3 days/week | 6 weeks
Good for
Gain Strength, Tone Body
Equipment
Dumbbell
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 focus on your Shoulders or add this workout to your weekly routine (in that case you can do it twice a week instead of 3).

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Workout Overview



Dumbbell One-Arm Upright Row demonstrationPlay Dumbbell One-Arm Upright Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Arm Seated Bent Over Dumbbell Reverse Fly demonstrationPlay One Arm Seated Bent Over Dumbbell Reverse Fly demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Front Two-Dumbbell Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Dumbbell One-Arm Upright Row demonstrationPlay Dumbbell One-Arm Upright Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Arm Seated Bent Over Dumbbell Reverse Fly demonstrationPlay One Arm Seated Bent Over Dumbbell Reverse Fly demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Front Two-Dumbbell Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Dumbbell One-Arm Upright Row demonstrationPlay Dumbbell One-Arm Upright Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Arm Seated Bent Over Dumbbell Reverse Fly demonstrationPlay One Arm Seated Bent Over Dumbbell Reverse Fly demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Front Two-Dumbbell Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/18/2019, UTC


Last Updated: 2/13/2020, UTC

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