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Chest, shoulders and triceps – beginner

Chest, shoulders, tricepsBeginner6 exercisesabout 40 min

Day 1 of 4 (push): chest press, incline dumbbell press, machine shoulder press, lateral raises and triceps. 3 sets, 90 s rest.

Exercises

Machine Chest Press3 sets × 10-12 · rest 90 sIncline Dumbbell Press3 sets × 10-12 · rest 90 sMachine Shoulder Press3 sets × 10-12 · rest 90 sDumbbell Lateral Raise3 sets × 12-15 · rest 60 sCable Tricep Pushdown3 sets × 10-12 · rest 60 sBench Dips2 sets × 8-12 · rest 60 s

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Part of these programs

Build muscle – 4 days/week, 12 weeksFour gym days a week: chest, shoulders and triceps · back and biceps · legs and glutes · shoulders, arms and c

More workouts: Chest, shoulders, triceps

Chest, shoulders and triceps – intermediateDay 1 of 4 (push): bench press, incline dumbbell press, overhead press, lateral raises, flyes and triceps. 2 mIntermediate · 7 exercises · about 55 min