Dumbbell Shoulder Program For Gym or Home
AuthorPedro Bernardes
Sourcemyworkouts.io
GendersFemale, Male
ExperienceIntermediate (2-3 years)
Time64 minutes
Workout TypeMuscle Focus
Days per week1 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 focus on
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Workout Overview
Week 1
| Day 1: Focus: Shoulders, Traps... | Day 2: Rest | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
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)
Increase load on 2, 3 and 4 Set.
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Dumbbell Upright Row | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 2. Dumbbell Shrug | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 3. Dumbbell Shoulder Press | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 4. Rear Delt Raise | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 5. Seated Dumbbell Front Raise | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 6. Dumbbell Lateral Raise | 4 sets | 12, 10, 8, 6 reps | 60s |
Date Created: 2/18/19, 8:00 PM
Last Updated: 2/13/20, 7:04 PM