Chest Twice a Week

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout for the upper-body.
Choose your weight so that you just reach the target rep, but close to muscle failure.

Chest Workout 1 5 exercises, 39 mins

Dumbbell Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x10 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
Cable Cross-Over	4x12 reps	rest: 60s

Shoulder + Triceps 9 exercises, 47 mins

Cable Lateral Raise	1x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 0s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
Bench Dip	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s

Chest Workout 2 6 exercises, 34 mins

Dumbbell Incline Bench Press	3x15 reps	rest: 0s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 0s
Dumbbell Fly	3x15 reps	rest: 60s
	1x15 reps	rest: 0s
Push-Up (Wide Hand)	1x0 reps	rest: 60s