Loading...
Dumbbell Chest and Shoulder Routine
General
Beginner
None
Plan Details
The Dumbbell Chest and Shoulder Routine routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner chest and shoulder workout. Perform this twice weekly around your legs, back and arm training sessions, preferably on the days following these two straining sessions. Day 1: Warm-up exercises, five exercise x 3sets each. Session length is a bout 45-minutes. Day 2: Warm-up exercises, five exercises, 3 sets each. Session length is about 43-minutes. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1
Est. 45 min
9 exercises
Arm Circles
1 Set x 12 Reps
One-Arm Hang
1 Set
Push-Up to Side Plank
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set
Thu
Day 2
Est. 43 min
9 exercises
Arm Circles
1 Set x 12 Reps
One-Arm Hang
1 Set
Push-Up to Side Plank
1 Set x 6 Reps
Dumbbell 3 Way Shoulder Raise
1 Set x 21 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Push Press
3 Sets x 10 Reps
Extended Arm Child Pose
1 Set
