Arms and Shoulders
Six weeks of curls, presses and raises, three days a week, standing up. A pair of dumbbells and no bench.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A pair of dumbbells and floor space. No bench — everything here is done standing or on the floor.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Shoulders
- Standing Dumbbell Press 4 × 8
- Lateral Raise 3 × 15
- Front Raise 3 × 12
- Dumbbell Shrug 3 × 12
- Push-up 3 × 12
Strict on the raises — if the torso rocks, the pair is too heavy for what you are training.
Day 2 Arms
- Bent-Over Dumbbell Row 3 × 12
- Dumbbell Curl 3 × 12
- Overhead Triceps Extension 3 × 12
- Hammer Curl 3 × 12
- Triceps Kickback 3 × 15
Curl and extension alternate — a set of each, rest a minute. Elbows stay pinned to your ribs.
Day 3 The Rest of You
- Dumbbell Squat 3 × 10
- Dumbbell Romanian Deadlift 3 × 10
- Dumbbell Lunge 3 × 10 each
- Lateral Raise 2 × 20
- Plank 3 × 45 sec
The day that keeps the other two honest. Nothing heavy, nothing skipped.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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