SHOULDERS & TRAPS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D4

Buff Dudes Dumbbell Gym or Home Workout Plan

Find all our Dumbbell Plan videos here:

👉 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updates.


Our Favorite Workout Equipment & Kitchen Items:


Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!


Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 – 15 minutes
Rest Times Between Sets: 60 – 90 seconds


Hang Clean Press 4 Sets x 12 Reps
Scott Press 4 Sets x 12 Reps
Windmill Press 4 Sets x 12 Reps
Front Raise //Superset// Lateral Raise //Superset// Reverse Fly 4 Sets x 10 Reps (each exercise)
Seated Shrugs 4 Sets x 12 Reps

Weighted Crunches 3 Sets x 25 Reps

That completes day 4 of phase 4. Congratulations, you’re finished! Hope you enjoyed our dumbbell only plan!


You may also like...

38 Responses

  1. R.I.P rotator cuff/ labrum…..

  2. 7:52 The perfect slow motion entrance for the blonde girl on the right.

  3. Dan Lee says:


  4. Tyler Durden says:

    Hair is on point as always

  5. Both Buff Dudes are on TRT cycle ON and OFF, so fuck both of them if they claim to be natty. Buff Dudes you both pussies, if I see you in real life, i will bend you over and make you kiss my foot you bitches.

  6. Ahmed AlbDry says:

    The first exercises looks bad for your shoulders ,don't think I might do it

  7. Mutation says:

    Great vid Can you guys make a complete beginners guide program for the whole body muscles that targets a lot like building form, strength ,muscle, power, speed etc for beginners to use so they keep seeing progress?

  8. And one dude air boxing in the back.

  9. ICEMAN Abz says:

    Learned alot from the dumbbell exercises, since i usualy stick to dumbbells this was very usefull. Thanks Brandon.

  10. Ishtobol lengu stha bus ekhh🤩

  11. Maciek Ozi says:

    I remember when You used to be bald 😀 fuck im long on this channel xD

  12. TheonE says:

    Favorite channel on Youtube. Love this channel… Stay buff 😀

  13. P Guitard says:

    I really enjoy your "work along" videos. Get well Hudson!

  14. What’s this guys name he’s a dead ringer for Paul Phoenix

  15. Sam Ivey says:

    Excellent job sir! Keep it going

  16. pol says:

    Thanks guys….nice tutorials am about to finish the programme.These home workouts are super,and now … ready promotion am ready promotion ….lol keep up buffs cheers.

  17. 7:057:06 . . .
    The wicked witch of the West goes to your gym Brandon???

    Blessings🙏 , ✌️ and ❤️ going out to the entire buff clan!!!

  18. You forgot to add the shrugs hahaha.

  19. Nazza says:

    Can’t wait for good old fashioned Barbell workouts

  20. cpfc 2017 says:

    Love this channel. Great workouts for the gym. Keep the videos coming

  21. J John says:

    Can't wait to try the Scott press

  22. Barry Lawson says:

    You are actually the best I've seen at explaining the movements in detail. Great advice so thank you for the help 👍

  23. I was having buff dudes withdrawals

  24. Mike O Show says:

    Always learn something new watching y'all! 🔥🔥🔥

  25. Chris says:

    I can’t wait to see your guys home gym 👍🏽

  26. Strongaholic says:

    Shoulder like cannon ball 💣

  27. karl says:

    Great programme nice to see little different movements really helping all sorts progress and extend the knowledge in the gym and for my self keep up the work and look forward to the next saga

  28. About the 3rd excersice, is it safe if you have a problem with the lower back? Cause it seems you put some extra tense on that area.

  29. Boa Boy says:

    Happy 4th Buff Dudes 💪

  30. Great workout BUFF WORKOUT

  31. bastian raja says:

    Thanks for your videos bro
    It’s really useful

  32. I've noticed that your BROTHER is not as BUFFED as you are , must be the MARRED DADDY LIFE he's got HIMSELF into.. keep up the good videos

  33. pile333 says:

    This dumbbell program is awesome.
    Good job, Buff Dudes!

  34. Levi Regan says:

    Great videos guys, love this series, it's been hard so far but I'm seeing great progress with these exercises

  35. Norman Lugo says:

    Great video💪🏼😎

  36. Math says:

    Thank goodness they finished it, this program fixed my imbalances and gave me sick balancer/stabilizer muscles

Leave a Reply

Your email address will not be published. Required fields are marked *