Workout Plans
28 Days to Massive Arms Workout Program thumbnail

Day 24 : Chest/Shoulders

Duration 45 min
Exercises 5
Equipment Yes

Exercise 1

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
3 sets
12 reps
60 sec rest
*Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells from chest level to straight overhead.

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
12, 10, 8, 6 reps
90 sec rest
*Lie back on a bench. Grasp the bar at shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your sternum. Push your feet into the floor as you press the bar back up.

Exercise 3

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
3 sets
15-20 reps
60 sec rest
*Grasp a handle in each hand and step forward to put tension on the cables and stretch your pecs slightly. Bring your hands in front of your chest, flexing your pecs, and then extend them out to your sides again.

Exercise 4

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
4 sets
20 reps
60 sec rest
*Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Raise your arms out 90 degrees to your sides, drawing your shoulder blades together.