Program Description
An accessory to my PPL split focused on the upper body
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodyweight Fitness
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 11, 2024 04:25
- Last EditedJul 01, 2025 03:13

Summary
Unleash your upper body potential with the S&T/Arms/Chest program, a comprehensive 8-week journey designed to sculpt and strengthen your shoulders, arms, and chest. Committing just three days a week, you'll engage in targeted dumbbell exercises that maximize muscle growth and enhance definition. Each session focuses on key movements like dumbbell curls, lateral raises, and overhead extensions, ensuring balanced development across all major muscle groups. Get ready to elevate your strength and redefine your physique!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Rear Delt Fly (Dumbbell)5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)5 Sets
10 Reps
@7
3
Front Raise5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)5 Sets
10 Reps
@7
5
Shrug (Dumbbell)5 Sets
10 Reps
@7
6
Front Shrug5 Sets
10 Reps
@7
7
Behind The Back Shrugs5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)5 Sets
10 Reps
@7
3
Hammer Curl5 Sets
10 Reps
@7
4
Skull Crusher5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)5 Sets
10 Reps
@7
6
Wrist Curls5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)5 Sets
10 Reps
@7
3
Pullover (Dumbbell)5 Sets
10 Reps
@7