Workout Plans
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Day 8 : Chest, Shoulders & Triceps

Exercises 8
Equipment Yes
Perform this routine for weeks 5-8.

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
5 sets
5,30* reps
2-3 min rest
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 2

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
5 sets
5,30* reps
2-3 min rest
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 3

Barbell Shoulder Press You'll need: Barbell How to
Barbell Shoulder Press thumbnail
5 sets
5,30* reps
2-3 min rest
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 4

Smith Machine Upright Row You'll need: Smith Machine How to
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5 sets
5,30* reps
2-3 min rest
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 5

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
5 sets
5,30* reps
2-3 min rest
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 6

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
5 sets
5,30* reps
2-3 min rest
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 7

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
5 sets
5,30* reps
2-3 min rest
*Use weights. Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
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