Arms and Shoulders
Six weeks of curls, presses and raises, three days a week, standing up. A pair of dumbbells and no bench.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A pair of dumbbells and floor space. No bench — everything here is done standing or on the floor.
The sessions Three 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 Shoulders
- Standing Dumbbell Press 4 × 8
- Lateral Raise 3 × 15
- Front Raise 3 × 12
- Dumbbell Shrug 3 × 12
- Push-up 3 × 12
Strict on the raises — if the torso rocks, the pair is too heavy for what you are training.
Day 2 Arms
- Bent-Over Dumbbell Row 3 × 12
- Dumbbell Curl 3 × 12
- Overhead Triceps Extension 3 × 12
- Hammer Curl 3 × 12
- Triceps Kickback 3 × 15
Curl and extension alternate — a set of each, rest a minute. Elbows stay pinned to your ribs.
Day 3 The Rest of You
- Dumbbell Squat 3 × 10
- Dumbbell Romanian Deadlift 3 × 10
- Dumbbell Lunge 3 × 10 each
- Lateral Raise 2 × 20
- Plank 3 × 45 sec
The day that keeps the other two honest. Nothing heavy, nothing skipped.
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 · Quadriceps · Triceps · Abdominals · Chest · Hamstrings · Middle back · Traps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A pair of dumbbells and floor space. No bench — everything here is done standing or on the floor. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Arms and Shoulders” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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