Arms + Shoulders Dumbbell Program
Program overview
This 9-week dumbbell hypertrophy program maximizes arm and shoulder growth while supporting body composition, insulin sensitivity, and training longevity. The focused 3-day split prioritizes high-quality volume for the biceps, triceps, and shoulders while maintaining muscle mass in the chest, back, and legs.
Training Structure
The program combines hypertrophy principles with recovery management for lifting with type 1 diabetes. Workouts sequence compound lifts and stretch-focused movements to maximize mechanical tension, long-length loading, and metabolic stress.
Exercises require only dumbbells, an adjustable bench, and bodyweight. This ensures the routine remains joint-friendly and accessible without machines or barbells.
Progression
- Phase 1: Build strength, stability, and loading capacity.
- Phase 2: Maximize hypertrophy and muscular development.
- Phase 3: Increase endurance, training density, and nutrient delivery.
Key info
Frequency: 3 days/week
Equipment: Dumbbells, adjustable bench, bodyweight
Primary Focus: Triceps, Biceps + Shoulders
Maintenance: Chest, Back, Quads, Hamstrings
The Workouts
Warmup |
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|---|---|
Do one set of each movement before every workout. |
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| Hip raises | 8-10 reps |
| Pushups | 8-25 reps |
| IYT raises | 8-10 reps |
| Bodyweight squats | 8-10 reps |
Phase 1 - Weeks 1-3 |
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|---|---|---|
Build strength, stability, and loading capacity. Rest 2-3 minutes between sets. |
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Day 1 | Sets | Reps |
| Close Grip Dumbbell Floor Press | 4-5 | 6-8 |
| Seated Triceps Overhead Extension | 3-4 | 6-8 |
| Seated Shoulder Press | 3-4 | 6-8 |
| Lateral Raise | 3-4 | 6-8 |
| Bicep Curl | 4-5 | 6-8 |
| Incline Curl | 3-4 | 6-8 |
| Incline Bench Press | 2 | 6-8 |
| Back Step Lunge | 2 | 6-8 |
Day 2 |
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| Alternating Dumbbell Curls | 4-5 | 6-8 |
| Incline Curl | 3-4 | 6-8 |
| Close Grip Bench Press | 4-5 | 6-8 |
| Incline Skullcrushers | 3-4 | 6-8 |
| Arnold Press | 3-4 | 6-8 |
| Rear Delt Flys - Chest Supported | 3-4 | 6-8 |
| Dumbbell Row - Chest Supported | 2 | 6-8 |
| Romanian Deadlift | 2 | 6-8 |
Day 3 |
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| Overhead Press | 3-4 | 6-8 |
| Lateral Raises | 3-4 | 6-8 |
| Hammer Curl | 4-5 | 6-8 |
| Incline Inner Bicep Curl | 3-4 | 6-8 |
| Neutral Grip Dumbbell Press | 4-5 | 6-8 |
| Single Arm Overhead Extension | 3-4 | 6-8 |
| Pushup | 2 | 8-12 |
| Single Arm Row | 2 | 6-8 |
| Bulgarian Split Squat | 2 | 6-8 |
Phase 2 - Weeks 4-6 |
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|---|---|---|
Maximize hypertrophy and muscle development. Rest 60-90 seconds between sets. |
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Day 1 | Sets | Reps |
| Dumbbell JM Press | 4-5 | 8-12 |
| Overhead Triceps Extension | 3-4 | 8-12 |
| Arnold Press | 3-4 | 8-12 |
| Lateral Raise | 3-4 | 8-12 |
| Bicep Curls | 4-5 | 8-12 |
| Spider Curls | 3-4 | 8-12 |
| Bench Press | 2 | 8-12 |
| Dumbbell | 2 | 8-12 |
Day 2 |
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| Zottman Curls | 4-5 | 8-12 |
| Concentration Curl | 3-4 | 8-12 |
| Dumbbell Tate Press | 4-5 | 8-12 |
| Dumbbell Kickback - Chest Supported | 3-4 | 8-12 |
| Seated Front Raise | 3-4 | 8-12 |
| Prone Dumbbell Face Pull | 3-4 | 8-12 |
| Single Arm Row | 2 | 8-12 |
| Romanian Deadlift | 2 | 8-12 |
Day 3 |
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| Overhead Press | 3-4 | 8-12 |
| Lateral Raise | 3-4 | 8-12 |
| Hammer Curl | 4-5 | 8-12 |
| Incline Inner Biceps Curl | 3-4 | 8-12 |
| Close Grip Dumbbell Press | 4-5 | 8-12 |
| Overhead Triceps Extension | 3-4 | 8-12 |
| Pushup | 2 | 8-12 |
| Pullover | 2 | 8-12 |
| Split Squat | 2 | 8-12 |
| Hip Raise | 2 | 8-12 |
Phase 3 - Weeks 7-9 |
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|---|---|---|
Increase endurance, training density, and nutrient delivery. Rest 45-60 seconds between sets. |
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Day 1 | Sets | Reps |
| Dumbbell Overhead Press | 3-4 | 12-15 |
| Dumbbell Shrug | 3-4 | 12-15 |
| Hammer Curl | 4-5 | 12-15 |
| Alternating Dumbbell Curls | 3-4 | 12-15 |
| Skullcrushers | 4-5 | 12-15 |
| Dumbbell Kickback - Chest Supported | 3-4 | 12-15 |
| Bench Press | 2 | 8-12 |
| Lunge | 2 | 8-12 |
Day 2 |
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| Bicep Curls | 4-5 | 12-15 |
| Incline Alternating Dumbbell Curls | 3-4 | 12-15 |
| Close Grip Dumbbell Press | 4-5 | 12-15 |
| Dumbbell JM Press | 3-4 | 12-15 |
| Lateral Raise | 3-4 | 12-15 |
| Dumbbell Shrug | 3-4 | 12-15 |
| Single Arm Row | 2 | 8-12 |
| Romanian Deadlift | 2 | 8-12 |
Day 3 |
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| Upright Row | 3-4 | 12-15 |
| Arnold Press | 3-4 | 12-15 |
| Bicep Curl | 4-5 | 12-15 |
| Alternating Spider Curls | 3-4 | 12-15 |
| Neutral Grip Dumbbell Press | 4-5 | 12-15 |
| Overhead Extension | 3-4 | 12-15 |
| Pushups | 2 | 8-12 |
| Bent Over Row | 2 | 8-12 |
| Split Squat | 2 | 8-12 |