Chest Twice a Week
Bulking
Intermediate
Dumbbell
Plan Details
The Chest Twice a Week routine by zbroinx is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout for the upper-body. Choose your weight so that you just reach the target rep, but close to muscle failure.
Routine detail
Mon
Chest Workout 1
Est. 40 min
5 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Wed
Shoulder + Triceps
Est. 47 min
9 exercises
Cable Lateral Raise
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Fri
Chest Workout 2
Est. 35 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Svend Press
1 Set x 15 Reps
Push-Up (Wide Hand)
1 Set
