Push/Pull Plan: Chest & Shoulder
Bulking
Beginner
Dumbbell
Plan Details
The Push/Pull Plan: Chest & Shoulder routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a beginner strength training plan designed to work the chest and shoulders twice weekly. Day 1: Heavier volume day, 4 sets each, workout time is about an hour. Day 2: Lighter volume (sets x reps) training day, workout time is about an hour. Different exercises in this session compared to day one. Stay Strong, MICHAEL WOOD, CSCS Jefit team
Routine detail
Day 1
Workout 1
Est. 73 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8,6,6,6 Reps
Barbell Shoulder Press
4 Sets x 8,8,6,6 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 10,8,8,8 Reps
Day 2
Workout 2
Est. 61 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
