Dumbbell & Home Gym · Dumbbells · Intermediate
Dumbbell Shoulder Boulder & Arm Hypertrophy
Train shoulders and arms with standing overhead presses, lateral raises, curls and bodyweight push-ups. This session does not require a bench.
Duration
35 Min
Equipment
Dumbbells
Targets
Delts, Biceps, Triceps
Level
Intermediate
Part of Multi-Day Plan
5-Day Dumbbell Muscle Building Split
8-week structured training cycle with progressive overload and scheduled rest days.
Weekly Schedule:
Sun
Full Rest
Rest Day
Interactive Workout Player
Live Mode
00:00
timer
Active Movement
1 of 4: dumbbell standing overhead press
Set 1 of 3
Workout Routine Schedule (4 Movements)
Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.
#1
Dumbbell Standing Overhead Press
Form Tip: Press from a stable stance without leaning backward.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#2
Dumbbell Lateral Raise
Form Tip: Raise the arms under control with a light load.
Set 1
10–15 reps
Set 2
10–15 reps
Set 3
10–15 reps
#3
Dumbbell Biceps Curl
Form Tip: Keep the upper arms steady as you bend and straighten the elbows.
Set 1
10–15 reps
Set 2
10–15 reps
Set 3
10–15 reps
#4
Close-Grip Push-Up
Form Tip: Use a comfortable hand spacing and keep the torso controlled. Choose an easier push-up if needed.
Set 1
6–12 reps
Set 2
6–12 reps
Set 3
6–12 reps
Coaching Tips & Progression Advice
- Use lighter dumbbells for raises than for presses.
- Keep the torso steady and avoid swinging the weights.
- Choose a comfortable push-up variation and stop the set before losing control.
Post-Workout Fuel
Browse High-Protein Meal Prep →
What to Eat After This Workout
Choose a meal and hydration approach appropriate to your day and training.