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Dumbbell Shoulders & Arms

A 4-week upper-body program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. All three delt heads (front, side, rear), hammer curls and push-ups — dumbbells and bodyweight only. 5 exercises, 3–4 sets of 10–15 reps; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 17 sets

Неделя 1, Пн — Плечи + руки

  • Standing Dumbbell Lateral Raise (Side Delts)
    Shoulders
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
  • Dumbbell Front Raise for Front Delts
    Shoulders
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts)
    Shoulders
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
  • Hammer Curl
    Arms
    • 7 kg × 10 reps
    • 7 kg × 10 reps
    • 7 kg × 10 reps
    • 7 kg × 10 reps
  • Push-Ups
    Chest
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 17 sets
  • Hammer Curl — Arms
  • Push-Ups — Chest
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Back Extension (Reverse Hyper) — Back
Day 55 exercises · 17 sets
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Hammer Curl — Arms
  • Push-Ups — Chest
Day 85 exercises · 17 sets
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Hammer Curl — Arms
  • Push-Ups — Chest
Day 105 exercises · 17 sets
  • Hammer Curl — Arms
  • Push-Ups — Chest
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Back Extension (Reverse Hyper) — Back
Day 125 exercises · 17 sets
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Hammer Curl — Arms
  • Push-Ups — Chest
Day 155 exercises · 17 sets
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Hammer Curl — Arms
  • Push-Ups — Chest

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Dumbbell Shoulders & Arms | Training plans | Workouter