Workout Plans
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Day 1 : Chest, Shoulders & Triceps

Exercises 14
Equipment Yes
Follow this routine for weeks 1-4.

Exercise 1

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
5 reps
2-3 min rest

Exercise 2

Single-Arm Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Single-Arm Dumbbell Bench Press thumbnail
2 sets
5* reps
2-3 min rest
*Per arm. Set bench on an incline.

Exercise 3

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
5 reps
2-3 min rest

Exercise 4

Single-Arm Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Single-Arm Dumbbell Bench Press thumbnail
2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 5

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
4 sets
5 reps
2-3 min rest

Exercise 6

One-Arm Cable Flye
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 7

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
4 sets
5 reps
2-3 min rest

Exercise 8

Single-Arm Dumbbell Overhead Press You'll need: Dumbbells How to
Single-Arm Dumbbell Overhead Press thumbnail
2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 9

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
4 sets
5 reps
2-3 min rest

Exercise 10

Single-Arm Upright Cable Row
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 11

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
4 sets
5 reps
2-3 min rest

Exercise 12

Single-Arm Rope Triceps Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Single-Arm Rope Triceps Pressdown thumbnail
2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 13

Static Lying Triceps Extension You'll need: EZ-Bar, Bench How to
Static Lying Triceps Extension thumbnail
4 sets
5 reps
2-3 min rest

Exercise 14

Single-Arm Dumbbell Lying Triceps Extension
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2 sets
5* reps
2-3 min rest
*Per arm.
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