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

Source

myworkouts

Equipment

Dumbbell

Average Exertion

Average Cardio Intensity

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

Equipment

Dumbbell

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

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

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Exercise	Sets	Reps	Rest
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. Seated 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: 9/12/20, 9:36 PM