Chest & Shoulders: 2-Day Plan

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RATING: 47 (FROM 2 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

In this 2-day chest and shoulder strength training program where you can expect to see the following:

Day 1: Includes 3 exercises per muscle group, 4 sets each, 6-8 repetitions. Workout length: about 50-minutes. This session uses: machines, cable and dumbbell.

Day 2: Contains 3 exercises per muscle group, 3-4 sets each and 8-10 repetitions for each set. Workout length about 50-minutes. This session uses a barbell for all of the exercises.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 6 exercises, 51 mins

Machine Bench Press	4x8 reps	rest: 90s
Machine Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x6 reps	rest: 60s
Cable Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x6 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 90s

Workout 2 6 exercises, 52 mins

Barbell Bench Press	4x10 reps	rest: 120s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	3x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 75s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 75s