1. Chest Shoulders and Triceps

Created by

rafa66

Exercises

Bench Press (Barbell)

After the warmup, aim for 8-10 reps. If you can’t do 8 reps, lower the weight. If you can do more than 10, increase the weight. Do this for all the exercises in this routine.

5 sets

8-12 reps

Rest 1min 30s

Shoulder Press (Dumbbell)

4 sets

7-10 reps

Rest 1min 30s

Skullcrusher (Barbell)

4 sets

5-9 reps

Rest 1min 15s

Incline Bench Press (Dumbbell)

4 sets

4-8 reps

Rest 1min 30s

Lateral Raise (Dumbbell)

4 sets

5-7 reps

Rest 1min 15s

Triceps Extension (Cable)

1 set

Triceps Rope Pushdown

3 sets

5-8 reps

Rest 1min 0s

Incline Bench Press (Barbell)

4 sets

8 reps

Rest 1min 15s

Chest Press (Machine)

1 set

Plate Front Raise

1 set

Warm Up

1 set

Single Arm Tricep Extension (Dumbbell)

4 sets

5-10 reps

Rest 1min 5s

Save Routine

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Created by

rafa66

Save Routine

To save this routine and track your workouts, download Hevy for free.