Arms and Shoulders, Two Days

Six weeks, two short days, light dumbbells and an incline bench: curls from every angle, one-arm presses and extensions, raises, and the wrists.

Weeks: 3 6 weeks · with a trainer
Days a week: 2
Level: Beginner to Intermediate
Gear: Light and medium dumbbells and a bench that inclines.

Add to my calendar

The sessions Two 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 Arms A

One-Arm Palm-In Dumbbell Press 3 × 8-12
Prone Incline Dumbbell Curl 3 × 10-15
One-Arm Curl over Incline Bench 3 × 8-12
Seated One-Arm Triceps Kickback 3 × 10-15
Incline Front Raise 3 × 10-15
Seated Palms-Up Dumbbell Wrist Curl 2 × 12-20

One-arm work is each side. The incline-bench curl drapes the arm over the bench back like a preacher.

Day 2 Arms B

Alternating Deltoid Raise 3 × 10-15
Flexor Incline Dumbbell Curl 3 × 8-12
Inner Biceps Curl 3 × 10-15
Lying Supine Dumbbell Curl 3 × 10-15
Lying One-Arm Rear Lateral Raise 3 × 12-15
Bent-Over Rear Delt Raise with Head on Bench 2 × 12-15
Single Dumbbell Front Raise 2 × 10-15
Seated Palms-Down Dumbbell Wrist Curl 2 × 12-20

Lightest dumbbells for the rear raises. The supine curl lies on a flat bench, arms hanging.

Week by week

Week 1 · Introduce
Week 2 · Build
Week 3 · Build
Week 4 · Deload with a trainer
Week 5 · Push with a trainer
Week 6 · Push with a trainer

What it trains

Shoulders · Biceps · Forearms · Triceps

Plans like this one

Dumbbell Muscle 8 weeks · Beginner to Intermediate
The Light Pair 8 weeks · Beginner to Intermediate
Three in a Row 6 weeks · Beginner to Intermediate
Back to the Bells 6 weeks · Beginner to Intermediate

Get all 6 weeks free with a trainer.

Ask your trainer

physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.