JR's Carve-a-chest
Bulking
Advanced
Dumbbell
Plan Details
The JR's Carve-a-chest routine by John Rippon is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Exercise routine for building a proud, muscular chest and shoulders. You should combine the 'push' days in this routine with 'pull' days (see for example my routine: JR's Build-a-back) and 'legs' days for an overall, balanced, whole-body training scheme. Specific arms and abs training can be done on another day but are secondary in importance to legs, back chest and shoulders. Eat and rest sufficiently so you can progressively add more weight to the exercises every week or two.
Routine detail
Mon
Chest & Shoulders Day 1
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Thu
Chest & Shoulders Day 2
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 7 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
2 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
