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Dumbbell Shoulder Program For Gym or Home

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
64 minutes/day
Good for
Gain Strength, Tone Body
Equipment
2 x Dumbbell, Flat Bench
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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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Front Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
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Date Created: 2/18/2019, EST


Last Updated: 7/12/2021, EDT

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