Dumbbell Shoulder Press - Phase 3 - Hypertrophy Phase 1 - Day 1: A great first exercise for the shoulders. Start at the top of the repetition with good posture, chest up, chin up. Lower the weight slowly for about 3 seconds, squeezing it up over a 1 - 2 second period. In this hypertrophy stage, we're looking at doing 4 sets - the first set being a warm up of 15 reps before pyramidding the weight up each subsequent set of 12 reps, 10 reps and finally 8 reps. Remember that the intensity must increase with every set. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder.