Intermediate Shoulders Build Muscle Workout — Dumbbell

Intermediate dumbbell shoulder workout for muscle gain, focusing on deltoid development and strength.

Level: intermediate · Muscle group: shoulders · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (6 exercises)

  1. 1. Dumbbell Overhead Press (Seated/Standing)
    3 sets · 8-10 reps · 60-90s rest
  2. 2. Dumbbell Lateral Raises
    3 sets · 10-12 reps · 60s rest
  3. 3. Dumbbell Front Raises
    3 sets · 10-12 reps · 60s rest
  4. 4. Dumbbell Reverse Flyes
    3 sets · 10-12 reps · 60s rest
  5. 5. Dumbbell Shrugs
    3 sets · 10-15 reps · 60s rest
  6. 6. Dumbbell Upright Rows
    3 sets · 8-10 reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.