Dumbbell Shoulder 2

Google Sheet Workout Export

By Pedro Bernardes

Experience Advanced (3+ years)
Time 52 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
20%

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).

Show More
ExpandMore
Description

Week 1 Overview


Day 1 - Shoulders, Traps

Scroll to top

Dumbbell One-Arm Upright Row demonstrationPlay Dumbbell One-Arm Upright Row demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 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 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Shoulders, Traps

Scroll to top

Dumbbell One-Arm Upright Row demonstrationPlay Dumbbell One-Arm Upright Row demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 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 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Shoulders, Traps

Scroll to top

Dumbbell One-Arm Upright Row demonstrationPlay Dumbbell One-Arm Upright Row demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 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 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/18/2019, UTC


Last Updated: 2/13/2020, UTC

Similar Workouts

More Workouts by Pedro Bernardes

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.