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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
Exercise 6 of 14

One-Arm Cable Flye

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 8 of 14

Single-Arm Dumbbell Overhead Press

Equipment
Dumbbells
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 10 of 14

Single-Arm Upright Cable Row

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