Dumbbell Shoulders & Arms
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell Shoulders & Arms routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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: (52-minute session). Includes 8 exercises, 24 sets. Day 2: (42-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. Day 3: (44-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. Stay Strong, MICHAEL WOOD, CSCS JeFit Team
Routine detail
Day 1
Workout 1
Est. 53 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
Workout 2: Supersets
Est. 43 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Day 3
Workout 3
Est. 45 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
