Dumbbell Three-Dimensional Shaping Training System: Arms·Shoulders·Chest Refinement Program

Course Overview

This program adopts the Isolation-Compound-Integration three-stage training model, divided into 3 major modules with 11 training units, designed as a progressive shaping program for upper limb muscle groups. All exercises use dumbbells as training tools to ensure precise control of muscle activation.

Module 1: Dumbbell Arm Shaping (2x/week)

1.1 Dumbbell Arm Shaping Protocol

  Training Goal: Enhance biceps/triceps separation

  Intensity Control: RPE 5-6/10

1.2 Dumbbell Bent-Over Hip Hinge

  Compound Action: Simultaneously activates glutes and triceps

  Key Point: Maintain torso parallel to ground

1.3 Dumbbell Compound Press

  Biomechanical Advantage: Shoulder-elbow joint synergy

  Load: 5-8kg dumbbells recommended

Module 2: Dumbbell Shoulder Shaping (2x/week)

2.1 Dumbbell Shoulder Shaping Protocol

  Deltoid Training: Balanced development of anterior/middle/posterior heads

  Rest Interval: Strictly controlled within 60 seconds

2.2 Light Dumbbell Figure-8 Circles

  Dynamic Control: Maintain scapular stability

  Progression: Add 2kg resistance

2.3 Light Dumbbell Alternating Front Raise

  Technical Point: Avoid shoulder shrugging

  Tempo: 3-second lift + 2-second descent

2.4 Light Dumbbell Lateral Raise

  Angle Optimization: 30° forward lean to reduce trapezius involvement

  Alternative: Use resistance bands

2.5 Light Dumbbell Reverse Fly

  Posterior Deltoid Activation: Neutral grip

  Safety Note: Reduce range for lumbar discomfort

Module 3: Dumbbell Chest Shaping (2x/week) 

3.1 Dumbbell Chest Shaping Protocol

  Pec Dimensions: Comprehensive stimulation of upper/middle/lower chest

  Recovery: 48-hour interval required

3.2 Prone T-Spine Extension

  Warm-up Function: Activates rhomboids and pectoralis minor

3.3 Light Dumbbell Flat Press

  Foundation: Wrist neutral position

  Progression: Add eccentric control phase

3.4 Light Dumbbell Flat Fly

  Key Control: 110° elbow flexion

  Load: 3-5kg recommended

3.5 Light Dumbbell Hip Bridge Press

  Compound Training: Simultaneously strengthens core and chest

  Technical Challenge: Pelvic stabilization

3.6 Light Dumbbell Diamond Press

  Triceps Synergy: Inner dumbbell contact

  Contraindication: Avoid with shoulder mobility restrictions

Program Summary

  Equipment Optimization: All exercises use adjustable dumbbells

  Precision Training: 3-4 angles per muscle group

  Safety System: Includes regression options and joint protection

  Cycle Recommendation: 8-week program, 4 sessions/week (alternate days)