Chest Shoulders & Triceps
Full Workout Routine
Flat Bench Press Round 1
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Bench Press - Set 1
Weight: light (example: 10kg per side) this is more like a warm-up set.
Reps: 15 -
Rest: 1 m
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Bench Press - Set 2
Weight: double the weight (example: 20kg per side) this is more like a preparatory set.
Reps: 8 -
Rest: 1m 30s
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Bench Press - Set 3
Weight: 50% heavier (example: 30kg per side). As the goal is to go slow in the negative part of the rep, do not goo too heavy!
Reps: 6 -
Rest: 2 m
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Bench Press - Set 4
Weight: same (example: 30kg per side). Find a spotter. As the goal is to go slow in the negative part of the rep, do not goo too heavy!
Reps: 6 -
Rest: 2 m
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Bench Press - Set 5
Weight: 20% lighter (example: 25kg per side). Find a spotter.
Reps: 8 -
Rest: 2 m
Pec Deck machine Round 2
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Pec Deck - Set 1
Weight: heavier (example: 70kg). make sure to go slow in the negative part of the rep (when you return to the starting point).
Reps: 6 -
Rest: 2 m
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Pec Deck - Set 2 (mini-set 1)
Weight: 20% lighter (example 55kg). Slow negative reps. AMRAP = as many reps as possible. hit the failure. The weight is the same in all 3 mini sets.
Reps: AMRAP -
Rest: 15s
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Pec Deck - Set 2 (mini-set 2)
Weight: same (example 55kg). Slow negative reps. AMRAP = as many reps as possible. hit the failure.
Reps: AMRAP -
Rest: 30s
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Pec Deck - Set 2 (mini-set 3)
Weight: same (example 55kg). Slow negative reps. AMRAP = as many reps as possible. hit the failure.
Reps: AMRAP -
Rest: 2 m
Incline Chest Press Round 3
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Incline Chest Press - Set 1
Weight: not too heavy (example: 20kg pre side , or 20kg dumbbells).
Reps: 12 -
Rest: 1m 30s
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Incline Chest Press - Set 2
Weight: heavier (example: 30kg pre side, or 27-30kg dumbbells).
Reps: 8 -
Rest: 2 m
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Incline Chest Press - Set 3
Weight: same (example: 30kg pre side, or 27-30kg dumbbells).
Reps: 8 -
Rest: 2 m
Seated Cable Superset Round 4
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Seated Cable FLY - Set 1
Weight: not too heavy (example: 15kg per side). You have to do 10 reps!
Reps: 10 -
Seated Cable PRESS - Set 1
Weight: The weight is the same (for example, 15kg per side). You have to do 10 reps! Rep count is essential!
Reps: 10 -
Rest: 2 m
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Seated Cable FLY - Set 2
Weight: same or 1 plate heavier, but remember that you must do 10 reps (example: 15-20kg per side). If you cannot do 10 reps, lower the weight by 1 plate in the mid set, and continue with the remaining reps. That weight has to be the same for the cable press as well!
Reps: 10 -
Seated Cable PRESS - Set 2
Weight: The weight is the same (for example, 15-20kg per side).
Reps: 10 -
Rest: 2 m
Shoulders: lying cable raises Round 5
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Lying Cable Raises - Set 1
Weight: not too heavy (example: 10kg per side). The goal is to do more reps, so anything between 15 and 20 is good! You can use the handles if you do not have these wrist wraps!
Reps: 15 - 20 -
Rest: 2 m
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SET 2: mini-set 1
Weight: 1 plate heavier or if you did nearly 15 reps in the 1st set, keep the same weight in this 2nd set (example: 10 - 15kg per side). AMRAP = as many reps as possible, hit the failure!
Reps: AMRAP -
Rest: 15s
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SET 2: mini-set 2
Weight: same weight you chose for the 1st mini-set (example: 10 - 15kg per side). AMRAP = as many reps as possible, hit the failure!
Reps: AMRAP -
Rest: 30s
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SET 2: mini-set 3
Weight: same weight you chose for the 1st mini-set (example: 10 - 15kg per side). AMRAP = as many reps as possible, hit the failure!
Reps: AMRAP -
Rest: 2 m
Rear Delts Cable Fly Round 6
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Rear Delts Cable Fly - Set 1
Weight: heavy (example: 20kg per side). Make sure not to go too heavy, otherwise, you will retract shoulder blades too much and activate the trapezius too much!
Reps: 8 -
Rest: 1m 30s
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Rear Delts Cable Fly - Set 2
Weight: 20% lighter (example: 15kg per side). Make sure not to go too heavy, otherwise, you will retract shoulder blades too much and activate the trapezius too much!
Reps: 10 - 12 -
Rest: 1m 30s
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DROPSET: mini-set 1
Weight: same as in the first set (example: 20kg per side). AMRAP: as many reps as possible. hit the failure. Try to do 10 reps.
Reps: AMRAP -
DROPSET: mini-set 2
Weight: 30% lighter (example: 15kg per side). AMRAP: as many reps as possible. hit the failure. Try to do 10 reps.
Reps: AMRAP -
DROPSET: mini-set 3
Weight: 30% lighter (example: 10kg per side). AMRAP: as many reps as possible. hit the failure. Try to do 10 reps.
Reps: AMRAP -
Rest: 2m 30s
Reverse Grip Triceps Dips Round 7
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Triceps Dips - Set 1
Weight: not too heavy (example: 20kg per side). If you do not have this machine, do regular triceps dips on a dip machine. Keep the body as straight as possible to engage the triceps more and chest less!
Reps: 10 -
Rest: 1 m
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Triceps Dips - Set 2
Weight: same or slightly heavier (example: 20-25kg per side). If you do not have this machine, do regular triceps dips on a dip machine. Keep the body as straight as possible to engage the triceps more and chest less!
Reps: 10 -
Rest: 1m 30s
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Triceps Dips - Set 3
Weight: same as in the previous set (example: 20-25kg per side). If you do not have this machine, do regular triceps dips on a dip machine. Keep the body as straight as possible to engage the triceps more and chest less!
Reps: 10 -
Rest: 1m 30s
Lying Cable Extension Round 8
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Lying Cable Extension - Set 1
Weight: not too heavy (example: 40kg). Use the incline bench at 35 degrees angle. If you want maximum results, going slow in the negative rep and the stretch in the negative part of the rep are the most important things with this exercise.
Reps: 10 -
Rest: 1m 30s
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Lying Cable Extension - Set 2
Weight: slightly heavier (example: 50kg). Use the incline bench at 35 degrees angle. If you want maximum results, going slow in the negative rep and the stretch in the negative part of the rep are the most important things with this exercise. This is more important than the weights!
Reps: 10 -
Rest: 1m 30s
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Lying Cable Extension - Set 3
Weight: same as in the previous 2nd set (example: 50kg). Use the incline bench at 35 degrees angle. If you want maximum results, going slow in the negative rep and the stretch in the negative part of the rep are the most important things with this exercise. This is more important than the weights!
Reps: 10
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This workout delivers the best results, as each exercise has a special routine!
This workout has 5 exercises for the chest, 2 exercises for the shoulders, and 2 exercises for the triceps. The goal is total pump. This workout is good for those who do fewer workouts per week. By the way, I designed this routine, so each exercise has a special routine that delivers the best results! Try it and thank me later!
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