Workout Tips

Rate My Workout: Pumped Up Chest & Shoulder Workout

We upgrade this reader-submitted upper-body routine for better muscle building results.

Pumped Up Chest & Shoulder Workout

Daniel B. from Rome, NY, asked us to review his chest and shoulder workout. See his plan below, and our revision on the next page. 

Daniel’s Workout

M&F Rating: C-

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Bench Press3 sets x  5, 4, 3 reps
Dumbbell Bench Press: 4 sets x 10, 8, 6, 4 (forced reps to failure) reps
Cable Crossover: 3 sets x 12 reps
Machine Shoulder Press: 4 sets x 
10, 8, 6, 4 (forced reps to failure) reps
Lateral Raise: 3 sets x 12 reps
Bent-Over Lateral Raise: 3 sets x 12 reps

Check out the new and improved workout we came up with for Daniel. 

Daniel’s New Workout

Our Advice: Warm up to heavy weights and lose the forced reps

It’s obvious that you like to lift heavy, and that’s good for muscle growth. But it’s not good to jump right into heavy lifting first thing in the workout. If strength is a priority, you need to be fresh to lift the heaviest possible loads, but you should try beginning your workout with a lighter exercise you can use just to get a pump. Swap the order of your dumbbell bench and bench press, so that by the time you get to the big barbell lift, you’ll already be sweating, somewhat pumped, and ready to load on the plates. If you use a conservative weight, you wont be too tired to bench heavy.

Dumbbell Bench Press: 4 sets x 10 reps
Bench Press3 sets x 5,4,3 reps
Cable Crossover:  3 sets x 12 reps (Perform a dropset on the last set, reducing the weight by 10–20% and pumping out reps until just short of failure)
Machine Shoulder Press: 3 sets x 10,8,6 reps
Lateral Raise: 3 sets x 12 reps (Perform a dropset on the last set as described under cable crossover)
Bent-Over Lateral Raise: 3 sets x 12 reps

Let Us Revamp Your Routine

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