Upper Body (Shoulders + Triceps): 8 Week Strength
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If you’ve ever felt overwhelmed trying to follow complicated workout plans, I get it. For years, I thought I needed to: work out longer, go harder or constantly switch things up.
But what actually changed my body? Structure. Consistency. And keeping it simple.
This is the exact 8-week strength training plan I’m currently following. It’s designed to: build strength, support fat loss, improve arm definition and actually fit into real life.
All workouts are:
✔️ 30–35 minutes
✔️ Dumbbell-friendly (home or gym)
✔️ Repeatable and progressive
Weekly Workout Split
Upper Body (Shoulders + Triceps)
Rest
How to Progress Over 8 Weeks:
Weeks 1–2: Learn the movements
Weeks 3–4: Increase weight slightly
Weeks 5–6: Lift heavier + push yourself
Weeks 7–8: Slow tempo + intensity
What Results to Expect:
2–3 weeks: more energy + strength
4–6 weeks: some visible changes
8+ weeks: real definition and progress you’re proud of 😀
And remember…
You don’t need extreme workouts to see results. You need: consistency, structure, and workouts you can actually stick to. This plan is exactly that.
Xx,
Shelby
FORMAT:
4 exercises, Circuit style
4 rounds
6-10 reps each move
Minimal rest (50–70 sec between moves)
WORKOUT:
🔥 UPPER (Shoulders + Triceps)
Dumbbell Shoulder Press
Lateral Raises
Overhead Tricep Extension
Tricep Kickbacks
This is your arm definition day (don’t rush this one)
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🔥Printable Workout Guide – Save it, print it, sweat it out.
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