Free personalized workout plan

Dumbbell Shoulder Program For Gym or Home

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

64 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

Intermediate (2-3 years)

Time

64 minutes

Genders

Female, Male

Days per week

1 day

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%

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.


ExerciseSetsRepsRestNotes
1. Standing Dumbbell Upright Row4 sets12, 10, 8, 6 reps60s
2. Dumbbell Shrug4 sets12, 10, 8, 6 reps60s
3. Seated Dumbbell Shoulder Press4 sets12, 10, 8, 6 reps60s
4. Rear Delt Raise4 sets12, 10, 8, 6 reps60s
5. Seated Dumbbell Front Raise4 sets12, 10, 8, 6 reps60s
6. Dumbbell Lateral Raise4 sets12, 10, 8, 6 reps60s
Date Created: 2/18/19, 8:00 PM

Last Updated: 9/12/20, 9:36 PM

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