Still Fit Over 40: Dumbbell-Only High Volume Arms & Shoulders Workout!

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 33 minutes/day

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Average Exertion
Average Cardio Intensity

Hey! Grant Alyea here with Blue Star Nutraceuticals!

As a bit of a beanpole growing up, one thing I always strived for when I got into training was muscular arms and broad, powerful shoulders. So today I’m going to run you through a high volume workout that has been a staple of my success in achieving and maintaining them - even now - well into my 40s.

And the best part, all it takes is a few dumbbells, a bench and a bit of grit.

So get ready for one of the best pumps of your life.

This is Still Fit At 40: Dumbbell-Only High Volume Arms & Shoulders Workout!

Let’s get to it!

Now, one thing I found that worked best for me in getting noticeable improvements in my arms and shoulders, wasn’t training super heavy all the time; it was hitting them with a lot of high volume, getting a great pump, and building up metabolic stress in the muscles.

So if you’re limited in equipment, or thought you always needed to be lifting heavier weights to see results, give this a go and you might see just how effective even some lighter dumbbells can be.

Let’s get started.

For this workout you’ll perform 6 exercises across three supersets.

A superset is simply where you perform two exercises back-to-back without any additional rest between them.

You’ll perform 15 reps for each exercise using about 60% of your 1-Rep Max.

Meaning if you can perform dumbbell hammer curls with 50Lb dumbbells, you’ll use 30Lb for this exercise.

You’re allowed up to 60 seconds rest between supersets.

Your goal is to perform 4 rounds of the entire workout in under 1-hour. So if it’s taking you longer than that, you need to pick up the pace.

As always, the complete workout is listed for you in the description below.

[Superset A]

Exercise #1: Dumbbell Hammer Curls

Exercise #2: Dumbbell Skullcrushers

[Superset B]

Exercise #3: Dumbbell Arnold Press

Exercise #4: Dumbbell 1 ½ Lateral Raises

[Superset C]

Exercise #5: Dumbbell 1 ½ Curls

Exercise #6: Dumbbell 1 ½ Overhead Extensions

And that’s a wrap!

Congratulations on making it through this gruelling pump session.

Perform this workout 1-2 times per week in combination with other upper and lower body workouts to build a well proportioned physique, and you’ll instantly feel the difference high volume training like this will make.

If this video helped you out today in any way, the best thing you can do is subscribe and give us a thumbs up. And be sure to hit the notification bell so you never miss a new workout.

And last but not least, share this with anyone else who’d love it. The more people watching, the bigger and better these videos will get! So share a link or post on social, we appreciate all the help.

Until next time, keep training hard!

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Google Sheet Workout Export

Warm up for 5 minutes.

You’ll perform 15 reps for each exercise using about 60% of your 1-Rep Max.


Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Hammer Curls
4 rounds15 reps0s
1B.Dumbbell Skull Crusher
4 rounds15 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Arnold Press
4 rounds15 reps0s
2B.Dumbbell 1 and a half Lateral Raises
4 rounds15 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Dumbbell 1 and a half Curls
4 rounds15 reps0s
3B.Dumbbell 1 and a half Overhead Extensions
4 rounds15 reps60s

Date Created: 2/8/2021, UTC

Last Updated: 2/10/2021, UTC

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