Workout plan
Shoulder-Biceps Workout With Dumbbells

1

Exercise	Sets	Duration per set Rest
Upright Row With Dumbbells	4✕	8-10 rep.
Shoulder Press With Dumbbells, Standing	3✕	8 rep.
Lateral Raise	3✕	8 rep.
Shrug With Dumbbells	4✕	12-15 rep.
Biceps-Curl With Dumbbells	4✕	8-10 rep.
Hammer Curl	3✕	8-10 rep.
Cross-Body Hammer Curl	3✕	6-8 rep.

2

Exercise	Sets	Duration per set Rest
Punches With Dumbbells	4✕	12 rep.
High Pulls	3✕	10 rep.
Bent Over Reverse Fly, Standing	3✕	10 rep.
L-Fly With Dumbbells, Standing	3✕	10 rep.
Curl And Press	4✕	10 rep.
Cross-Body Hammer Curl	3✕	10 rep.
Biceps-Curl With Dumbbells, Overhand Grip	3✕	10 rep.

3

Exercise	Sets	Duration per set Rest
Skier Swings	3✕	14 rep.
Arnold Press	3✕	10 rep.
Front Raise With Dumbbells	3✕	10 rep.
Horizontal Fly	3✕	8 rep.
Hammer Curl	4✕	10 rep.
Biceps-Curl With Dumbbells	4✕	10 rep.
Zottman Curl	3✕	8 rep.

Frequently asked questions around the training e.g. a workout routine instruction