Copy of Dumbbell Shoulders & Arms 2

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day per week program that focuses on overloading your shoulders and arms. Each training session includes 8 exercises. But each session is different. The second day, for example, uses all supersets, while the third session has you increase the resistance and perform less repetitions.

Day 1: (56-minute session). Includes 7 exercises, 21 sets.

Day 2: (43-minute session). Offers a similar set and repetition scheme found in Day 1, but with an added bonus, all the exercises need to be performed as supersets. Includes 28 sets.

Day 3: (54-minute session). This is last session of the week and it requires your best effort. All the weights should be increased so you are able to complete no more than 6 repetitions per set. The rest time is increased slightly and the number of sets have been increased too compared to Day 2. Includes 28 sets.

Stay Strong Together,

MICHAEL WOOD, CSCS
JeFit

Day 1
Day 2
Day 3
Day 4

Workout 1 7 exercises, 56 mins

Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 90s
Dumbbell Tricep Extension	3x8 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 90s

Workout 2: Supersets 7 exercises, 43 mins

Dumbbell Shoulder Press	3x8 reps	rest: 90s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 20s
Dumbbell Alternating Bent-Over Reverse Fly	3x8 reps	rest: 30s
Dumbbell Incline Curl	4x10 reps	rest: 20s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 30s
Dumbbell Concentration Curl	4x8 reps	rest: 20s
Dumbbell Seated Tricep Press	4x8 reps	rest: 30s

Workout 3 8 exercises, 54 mins

Dumbbell Lateral Raise	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
Dumbbell Shoulder Shrug	3x6 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x6 reps	rest: 60s
Dumbbell Concentration Curl	4x6 reps	rest: 60s
Dumbbell Tricep Extension	4x6 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x6 reps	rest: 60s
Dumbbell Hammer Curl	4x6 reps	rest: 60s