Machine-based Chest & Shoulder Combo

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1 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This combo routine includes exercises for both the chest and shoulders. When you have exercises using a reverse pyramid (i.e..10,8,6 reps.) format, make sure the weight for each successive set is increased. Make it heavy enough so you’re just able to finish each set.

Any set that has the same number of repetitions for all sets (i.e. 12 repetitions) would mean to keep the load the same for all prescribed sets. Heavy enough though where you’re just able to complete the set.

Stay Strong,

Michael Wood, CSCS
JeFit Team Member

Day 1

Workout 1 9 exercises, 26 mins

Jump Rope	1x0 reps • 3m	rest: 4s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 15s
Tricep Stretch	1x8 reps	rest: 15s
Machine Fly	3x10,8,6 reps	rest: 75s
Machine Bench Press	3x10,8,6 reps	rest: 75s
Cable Cross-Over	3x12,10,8 reps	rest: 60s
Machine Reverse Fly	3x10,8,6 reps	rest: 75s
Machine Lateral Shoulder Raise	3x10,8,6 reps	rest: 75s
Cable Lateral Raise	3x12,10,8 reps	rest: 60s