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The 2019 Starter’s Guide Workout Plan

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Routine

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Chest, Shoulders, Tris

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

SG19 Move: Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
GOAL: Activate and pump
Exercise 2 of 9

SG19 Move: Barbell Incline Press

Equipment
Barbell
Sets
6
Reps
8
Rest
--
GOAL: Train explosively; Do not let the bar touch your chest
Exercise 3 of 9

SG19 Move: Seated Machine Chest Press

Equipment
Sets
3
Reps
10, 8, 8
Rest
--
GOAL: Activate and pump
Exercise 4 of 9

SG19 Move: Stretch Pushup

Equipment
Sets
2
Reps
10
Rest
--
GOAL: Work muscle from the stretched position
Exercise 5 of 9

SG19 Move: Dumbbell Bentover Lateral

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
GOAL: Activate and pump
Exercise 6 of 9

SG19 Move: Seated Smith Machine Press

Equipment
Smith Machine
Sets
3
Reps
6
Rest
--
GOAL: Train explosively
Exercise 7 of 9

SG19 Move: Dumbbell Lateral Raise (With Partials)

Equipment
Dumbbells
Sets
1
Reps
30
Rest
--
GOAL: Supra-max pump
Exercise 8 of 9

SG19 Move: Rope Pushdown

Equipment
Cable Machine
Sets
4
Reps
12, 12, 10, 10
Rest
--
GOAL: Supra-max pump
Exercise 9 of 9

SG19 Move: Lying Triceps Extension

Equipment
Barbell
Sets
2
Reps
10
Rest
--
GOAL: Work muscle from the stretched position
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