Dumbbell Shoulder Program For Gym or Home


Pedro Bernardes


Female, Male


Intermediate (2-3 years)


64 minutes

Workout Type

Muscle Focus

Days per week

1 day

Average Exertion


Average Cardio Intensity





Gain Strength, Tone Body

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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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.

1. Standing Dumbbell Upright Row4 sets12, 10, 8, 6 reps60s
2. Dumbbell Shrug4 sets12, 10, 8, 6 reps60s
3. 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

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Date Created: 2/18/19, 8:00 PM

Last Updated: 2/13/20, 7:04 PM