Best Chest/Shoulders/Tricep Workout!

This is a new workout program that I have designed to build muscle and strength at the same time. This is done by combining heavy lifting with hypertrophy training. If you are trying to put on hard muscle this program is ideal for you. Follow it for a couple of weeks and decide for yourself.

This article only contains Chest/Triceps/Shoulder day, because I haven't designed the other days jet. So to stay tuned for the Bicep and back day, subscribe to this blog and you are going to get it in your inbox very soon.

Monday: Chest/Shoulders/Triceps - Workout 1
Tuesday: Rest
Wednesday: Bicep/Back
Thurstday: Rest
Friday: Chest/Shoulders/Triceps - Workout 2
Saturday: Rest
Sunday: Bicep/Back

So as you can see you still got plenty of rest, for those busy people around here. You are probably wondering why there is no leg workout and that is because I get my leg workout from my cardio. You wont build huge legs by doing cardio but you are going to get a good definition. For those of you who also want a leg day, feel free to add a leg day.

Now to the workout itself.
As you can see, the program consist of to 2 workouts for Chest/Shoulders/Triceps, each performed once per week to hit every muscle group.

Workout 1

Chest

Bench Press (5 repetitions/3sets)
Incline Press (6-12 repetitions/3 sets)
Incline Fly (6-12 repetitions/3sets)

Shoulders

Overhead Press (5 repetitions/3 sets)
Upright Row (6-12 repetitions/3sets)
Shrugs (6-12 repetitions/3 sets)

Triceps

Dips (5 repetitions/3 sets)
Tricep Pull Downs (5 repetitions/3 sets)

Workout 2

Chest

Bench Press (5 repetitions/3 sets)
Decline Press (6-12 repetitions/3 sets)
Decline Fly (6-12 repetitions/3 sets)

Shoulders

Overhead Press (5 repetitions/3 sets)
Upright Row (6-12 repetitions/3 reps)
Rear Delt Row (6-12 repetitions/3 sets)

Triceps

Dips (5 repetitions/3 sets)
Tricep Extensions (6-12 repetitions/3sets)

Try the program and decide for yourself. You are going to see amazing results in terms of muscle and strength gains. Remember to stay tuned for Back/Biceps workout.

- Sebastian


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