Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), side to front raise 1×10 (light weight).

Dumbbell Bench Press: 3×8, 2×6 (heavy weight)

Dumbbell Pull Over: 3×10 (medium/heavy weight)
*Superset with
Standing Military Press: 3×10 (light weight)

Dumbbell Fly: 2×12, 1×10 (medium/heavy weight)
Superset with
Seated Dumbbell Side Punches: 3×12 (medium/light weight)

Incline Dumbbell Bench Press: 3×10 (medium/heavy weight)
Superset with
Standing Front Plate Raise: 3×10 (medium/heavy weight)

Circuit 1
Plate Overhead Walk: 3×20 each way (medium/light weight)
Bent Over Rear Delt Fly: 3×10 (medium weight)
Dumbbell Front Delt Raise: 3×10 (same weight as rear delt fly)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Chest + Shoulders

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Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), side to front raise 1×10 (light weight). Stretch

Dumbbell Bench Press: 3×8, 2×6 (heavy weight)

Decline Push-Ups: 3×10
*Superset with
Standing Dumbbell Around the World: 3×10 (medium/light weight)

Dumbbell Fly: 2×12 ,1×10 (medium weight)
Superset with
Standing Front Dumbbell Raise: 3×10 (medium/light weight)

Seated Dumbbell Shoulder Press: 3×8 (medium/light weight)

Circuit 1
Medicine Ball Toss Behind Head Against Wall: 3×20 (medium weight)
Bent Over Rear Delt Fly:3×12 (medium/light weight)
Standing Svend Press: 3×15 (light weight)
Medicine Ball Overhead Squat Toss Against Wall: 3×15 (medium/light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Chest + Shoulders Workout

Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), side to front raise 1×10 (light weight). Stretch

Seated Dumbbell Shoulder Press: 3×8 (medium weight)
*Superset with
Push-Ups: 3×10

Dumbbell Bench Press: 3×10 (medium weight)
Superset with
Standing Car Drivers: 3×15 (medium/light weight)

Incline Dumbbell Bench Press: 3×10 (medium weight)
Superset with
Standing Side to Front Raise: 3×10 (medium/light weight)

Incline Dumbbell Fly: 3×10 (medium/light weight)
Superset with
Standing Barbell Upright Row: 3×10 (medium/light weight)

Cable Rope Face Pull: 3×12 (medium/light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Chest + Shoulders Workout

Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side raise to front raise 1×10 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 3×8, 2×6 (heavy weight)

Alternating Dumbbell Bench Press: 3×10 (medium weight)
*Superset with
Dumbbell Y-Raises: 3×15 (medium/light weight)

Incline Dumbbell Fly: 3×12 (medium weight)
Superset with
Standing Front Plate Raise to Overhead: 3×12 (medium/light weight)

Incline Dumbbell Pull Over: 3×15 (medium/light weight)
Superset with
Standing Bent Over Rear Delt Fly: 3×12 (medium/light weight)

Circuit 1
Resistance Band One Arm Shoulder Press: 3×15
**Medicine Ball Toss Behind Head Against Wall: 3×20 (medium weight)
Forearm Plank: 3×1 minute

*Superset: Perform the second exercise immediately after the first without resting in between.
**Standing with your back about a foot from the wall, toss a medicine ball over your head, squat down to pick it up and toss it over your head again. Hold your abs tight through the entire movement.

Pin the graphic below for quick reference during workout.

Chest + Shoulders Workout

Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), side to front raise 1×10 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 3×8, 2×6 (heavy weight)

Dumbbell Pullover: 3×12 (medium/heavy weight)
*Superset with
Standing Front Plate Raise: 3×10 (medium/heavy weight)

Incline Svend Press: 3×10 (medium weight)
Superset with
Seated Arnold Press: 3×10 (medium/light weight0

Landmine One Arm Press: 3×8 (each side)
Superset with
Landmine Two Arm Shoulder to Shoulder Press: 3×8

Straight Bar Underhand Raise Facing Away From Weight Stack: 3×10 (light weight)
Superset with
Cable Front Delt Row: 3×12 (same weight as underhand raise)

Cable Rear Delt Fly: 3×12 (light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Chest + Shoulders

Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), side to front raise 1×10 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)

Dumbbell Bench Press: 3×10 (medium/heavy weight)

Dumbbell Fly: 2×12, 1×10 (medium weight)
*Superset with
Standing Barbell Military Press: 3×10 (medium/light weight)

Incline Dumbbell Bench Press: 3×8 (medium/heavy weight)
Superset with
Bent Over Rear Delt Fly: 3×12 (medium/light weight)

Landmine One Arm Press: 3×8
*Superset with
Landmine two Arm Shoulder to Shoulder Press: 3×8

Standing Dumbbell Around the World: 3xFailure
Superset with
Push-Ups: 3xFailure

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Chest Shoulders

Chest/Shoulders/Cardio

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side to front raise 1×10 (light weight). Stretch

Incline Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Incline Dumbbell Front Raise: 3×10 (medium/light weight)

Incline Dumbbell Fly: 3×10 (medium/heavy weight)
Superset with
Incline Side Dumbbell Raise: 3×10 (same weight as front raise)

Dumbbell Pull Over: 3×12 (medium weight)
Superset with
Car Driver with Plate: 3×15 (medium/light weight)

Dumbbell Bench Press: 3×10 (medium weight)
Superset with
Seated Rear Delt Fly: 3×12 (medium weight)

Treadmill for 15 minutes at 3mph: Minutes 0-5 at 5% incline, minutes 5-8 at 10% incline, minutes 8-10 at 15% incline, minutes 10-12 at 10% incline, minutes 12-14 at 5% incline, minute 14-15 at 2% incline.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

6.5.18 Chest Shoulders Cardio