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.
Plan Description
This is a 2-day strength training plan for beginners. The routine focuses on a push/pull routine. Me...
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
Day 1
Day 2
Workout 1
Est time: 60 min
6 exercises
Dumbbell Seated Shoulder Press Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:15
Barbell Push Press Shoulders
Sets
4
Reps
8,8,6,6
Interval
00:00
Rest Time
01:30
Barbell Upright Row Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:15
Dumbbell Incline Curl Biceps
Sets
4
Reps
12,10,8,8
Interval
00:00
Rest Time
01:15
Barbell Curl Biceps
Sets
4
Reps
8,8,6,6
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Hammer Curl Biceps
Sets
4
Reps
10,8,8,8
Interval
00:00
Rest Time
01:15
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