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Chest And Shoulders
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Chest And Shoulders routine by JustCantWait4 is a 13 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
Arms Alt Week
Est. 77 min
9 exercises
Dumbbell Incline Curl
4 Sets x 11 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Close grip curl with arm blaster
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 16 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Triple Crown - Cable Tricep Pushdown
3 Sets x 10 Reps
Any
John Workout - Back Calves
Est. 88 min
10 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Hammer Strength Reverse Grip Low Row
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 13 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Rack Pull
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 30 Reps
Machine Seated Calf Raise
2 Sets x 30 Reps
Any
John Shoulders
Est. 60 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 16 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Any
John workout -Shoulders/Traps/Abs
Est. 76 min
6 exercises
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Hammer Strength side lat raise
4 Sets x 8 Reps
Icarian Rear Delt Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Any
Chest Alternate
Est. 51 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 14 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Any
Legs with squats
Est. 54 min
6 exercises
Glute Kickback
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 14 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Any
Leg Rebuild
Est. 39 min
5 exercises
Prisoner Squat
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 11 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Any
Back Calves Alt week
Est. 79 min
9 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 14 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Hammer Strength Reverse Grip Low Row
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 30 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Any
Best Chest
Est. 78 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 13 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 22 Reps
Cable Lower Chest Raise
3 Sets x 13 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Any
Arms
Est. 104 min
12 exercises
EZ Bar Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Close grip curl with arm blaster
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Triple Crown - Cable Tricep Pushdown
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 15 Reps
Dip
3 Sets x 30 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Any
2 Legs off week
Est. 51 min
7 exercises
Glute Kickback
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Leg press high and wide
3 Sets x 10 Reps
Leg press low and narrow
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 25 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Any
Abs
Est. 31 min
4 exercises
Decline Crunch
4 Sets x 25 Reps
Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Any
Shoulders alternate day
Est. 61 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Hammer Strength side lat raise
4 Sets x 8 Reps
Icarian Rear Delt Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
