Push/Pull Plan: Chest & Shoulder

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2

Workout 1 7 exercises, 1 hr 12 mins

Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Machine Fly	4x8 reps	rest: 75s
Cable Lateral Raise	4x8,6,6,6 reps	rest: 75s
Barbell Shoulder Press	4x8,8,6,6 reps	rest: 120s
Barbell Upright Row	4x8 reps	rest: 75s
Barbell Shrug	4x10,8,8,8 reps	rest: 75s

Workout 2 7 exercises, 1 hr 1 min

Dumbbell Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 75s
Dumbbell Reverse Fly	3x8 reps	rest: 75s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
Dumbbell Lateral Raise (Side-Lying)	3x8 reps	rest: 75s
Dumbbell Shoulder Shrug	3x8 reps	rest: 75s