Upper Body: 9-Week Series
Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
This 9-week strength training split is exactly how I’m training right now and if you want to follow along, you’re more than welcome to join me.
For a more in-depth explanation, tips, and to view the entire 9-week strength training splits, click HERE
This program is built around:
Progressive overload
Slow, controlled tempo
Dumbbell-only workouts
Consistency over intensity
Strength that feels regulated and safe
For strength training, we rotate through A/B workout splits so your body adapts without stagnating.
You’ll repeat this rotation over 9 weeks, alternating A and B versions weekly.
This program only works if you track your workouts. Here’s the workout planner I use: https://rstyle.me/+B1XCVwmi5lfk-mUoWszsgQ
What to Expect From Each Workout
• 4 sets per exercise
• Rep range 6-10
• 25–40 minutes total
• All dumbbells
• Intentional rest between sets
UPPER BODY WORKOUTS
Upper Body A (Push + Shoulders)
4 sets each
1. Arnold Press
2. Lateral Raise
3. Upright Row
4. Around-the-Worlds
5. Overhead Triceps Extension
Keep tension in the shoulders the entire set. No swinging.
⸻
Upper Body B (Pull + Arms)
4 sets each
1. Alternating Dumbbell Row
2. Bent Front Raise
3. Neutral Raise to Hammer Curl
4. Save-the-Platter Curl
5. External Rotations
This workout is about control and joint health — not ego lifting.
⸻
Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog!
📥 Download Story Template