Push/Pull Plan: Shoulders & Biceps
Bulking
Beginner
Dumbbell
Plan Details
The Push/Pull Plan: Shoulders & Biceps routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 2-day strength training plan for beginners. The routine focuses on a push/pull routine. Meaning, all the shoulder exercises follow a pushing movement pattern while the arm exercise utilize a pulling movement pattern. Day 1: Involves 6 exercises, four for the shoulders and four for the arms. Workout time is about 51-minutes. Day 2: the session includes 6 different exercises. Workout time is about 48-minutes. You will do less sets in this lighter volume day. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1
Est. 60 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8,8,6,6 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,8 Reps
Barbell Curl
4 Sets x 8,8,6,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,8,8 Reps
Day 2
Workout 2
Est. 47 min
6 exercises
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
