Workout Plans
2019 M&F Starter's Guide Workout Plan thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 2 : Chest, Shoulders, Tris

Exercises 9
Equipment Yes

Exercise 1

Incline Dumbbell Press You'll need: Dumbbells How to
SG19 Move: Incline Dumbbell Press thumbnail
3 sets
10 reps
-- rest
GOAL: Activate and pump

Exercise 2

Barbell Incline Press You'll need: Barbell How to
SG19 Move: Barbell Incline Press thumbnail
6 sets
8 reps
-- rest
GOAL: Train explosively; Do not let the bar touch your chest

Exercise 3

Seated Machine Chest Press How to
SG19 Move: Seated Machine Chest Press thumbnail
3 sets
10, 8, 8 reps
-- rest
GOAL: Activate and pump

Exercise 4

Stretch Pushup How to
SG19 Move: Stretch Pushup thumbnail
2 sets
10 reps
-- rest
GOAL: Work muscle from the stretched position

Exercise 5

Dumbbell Bentover Lateral You'll need: Dumbbells How to
SG19 Move: Dumbbell Bentover Lateral thumbnail
3 sets
10 reps
-- rest
GOAL: Activate and pump

Exercise 6

Seated Smith Machine Press You'll need: Smith Machine How to
SG19 Move: Seated Smith Machine Press thumbnail
3 sets
6 reps
-- rest
GOAL: Train explosively

Exercise 7

Dumbbell Lateral Raise (With Partials) You'll need: Dumbbells How to
SG19 Move: Dumbbell Bentover Lateral thumbnail
1 sets
30 reps
-- rest
GOAL: Supra-max pump

Exercise 8

Rope Pushdown You'll need: Cable Machine How to
SG19 Move: Rope Pushdown thumbnail
4 sets
12, 12, 10, 10 reps
-- rest
GOAL: Supra-max pump

Exercise 9

Lying Triceps Extension You'll need: Barbell How to
SG19 Move: Lying Triceps Extension thumbnail
2 sets
10 reps
-- rest
GOAL: Work muscle from the stretched position
Comments