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The 3-Phase Plan to Get 25% Stronger in 12 Weeks

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  • 14

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Routine

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Chest, Shoulders & Triceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
5
Rest
2-3 min
Equipment
Bench, Dumbbells
Sets
2
Reps
5*
Rest
2-3 min
*Per arm. Set bench on an incline.
Equipment
Barbell, Bench
Sets
4
Reps
5
Rest
2-3 min
Exercise 5 of 14

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
5
Rest
2-3 min
Exercise 6 of 14

One-Arm Cable Flye

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 7 of 14

Overhead Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
5
Rest
2-3 min
Exercise 8 of 14

Single-Arm Dumbbell Overhead Press

Equipment
Dumbbells
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 9 of 14

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
5
Rest
2-3 min
Exercise 10 of 14

Single-Arm Upright Cable Row

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 11 of 14

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
5
Rest
2-3 min
Equipment
Adjustable Cable Machine, Rope Attachment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Equipment
Bench, EZ-Bar
Sets
4
Reps
5
Rest
2-3 min
Exercise 14 of 14

Single-Arm Dumbbell Lying Triceps Extension

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
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