WarDad Level: Shoulder dumbbell weight training
WarDad Level – Dumbbell Shoulder Workout
Max Load. Zero Comfort. Full Command.
This is warfare for your shoulders—high-weight overhead presses into burnout isolations, static holds into tempo raises, nonstop volume meant to exhaust and rebuild. Every set demands focus, control, and grit.
Because the man with strong shoulders carries more than muscle—he carries legacy.
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ High knees 1 minute
§ Pull ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max):
§ Dumbbell front raise
§ Dumbbell side lateral raise
o Set 2 x 4 (8 min, 15 max):
§ Dumbbell neutral press
§ Dumbbell upright row
§ Dumbbell Bent Over Reverse Flye
o Set 4 x 4 (8 min, 15 max):
§ Dumbbell Face Pull
§ Dumbbell shoulder shrugs
o Set 5 x 4 (go until fail):
§ Heel taps
§ Leg lifts holds
§ Russian twist
§ Planks
§ Standing elbow to knee
o Set 6
§ 10 Squat jumps x 10
Shoulder day No. 2
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 10 burpees
§ Chin ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max):
§ Dumbbell Arnold Press
o Set 2 x 4 (8 min, 15 max):
o Set 3 x 4 (8 min, 15 max):
§ Dumbbell push press
§ Dumbbell side lateral raise
o Set 4 x 4 (8 min, 15 max):
§ Dumbbell Bent Over Reverse Flye
§ Dumbbell shoulder shrugs
o Set 5 x 4 (go until fail):
§ Roman sit ups
§ Leg lifts holds
§ Russian twist
§ Leg raises
§ Crunches
o Set 6
§ Skipping 2 minutes x 5 (30 seconds rest between rounds)
Shoulder day No. 3
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 50 body weight squats
§ Pull ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max):
§ Seated Dumbbell shoulder press
§ Dumbbell upright row
o Set 2 x 4 (8 min, 15 max):
§ Dumbbell front raise
§ Dumbbell push press
o Set 3 x 4 (8 min, 15 max):
§ Dumbbell Bent Over Reverse Flye
§ Dumbbell shoulder shrugs
o Set 4 x 4 (8 min, 15 max):
§ Dumbbell Face Pull
§ Dumbbell Arnold Press
o Set 5 x 4 (go until fail):
§ Leg lift holds
§ Leg raises
§ Crunches
§ Side planks
§ Windscreen wipers
o Set 6
§ 10 burpees x 5
Shoulder day No. 4
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 20 jump lunges (10 each leg)
§ Chin ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max):
§ Dumbbell Face Pull
§ Dumbbell Arnold Press
o Set 2 x 4 (8 min, 15 max):
§ Dumbbell side lateral raise
§ Dumbbell upright row
o Set 3 x 4 (8 min, 15 max):
§ Dumbbell neutral press
§ Dumbbell shoulder shrugs
o Set 4 x 4 (8 min, 15 max):
§ Dumbbell front raise
§ Dumbbell Bent Over Reverse Flye
o Set 5 x 4 (go until fail):
§ V- sit
§ Roman sit ups
§ Heel Taps
§ Standing elbow to knee
§ Hip thrusts
o Set 6
§ 150 push ups