This is the Shoulders workout from the Dumbbell Arms & Shoulders plan. It trains Shoulders and Traps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Dumbbell Shoulder Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Shoulder Press | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
| Arnold Press | 3 × 10 |
 Dumbbell Front Raise | 3 × 12 |
 Chest-Supported Reverse Fly | 3 × 10 |
 Dumbbell Shrugs | 3 × 12 |
