Warrior Level: Shoulder dumbbell weight training
Warrior Level – Dumbbell Shoulder Workout
Burn Deeper. Lift Sharper. Endure Longer.
This mid-tier shoulder program applies pressure through volume-driven supersets. Overhead presses blend with lateral/front raise combos and pause sets. This builds size, strength, and that battle-tested silhouette.
You don’t just carry armor—you become it.
· 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 3 (go until fail): 1 minute break between sets
§ Crunches
§ Leg lift holds
§ Russian twist
§ Planks
§ Standing elbow to knee
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): 1 minute break between sets
§ Dumbbell Bent Over Reverse Flye
§ Dumbbell shoulder shrugs
o Set 5 x 3 (go until fail):
§ Roman sit ups
§ Leg lift holds
§ Russian twist
§ Roman sit ups
§ Crunches
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 3 (go until fail):
§ Leg lift holds
§ Leg raises
§ Reverse crunches
§ Side planks
§ Windscreen wipers
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 3 (go until fail):
§ V-sit
§ Crunches
§ Heel Taps
§ Standing elbow to knee
§ Hip thrusts