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Chest and Shoulders Workout Plan

This 5-day workout plan splits the body into different muscle groups each day: chest and shoulders on Mondays, hamstrings and triceps on Tuesdays, back and biceps on Wednesdays, chest and shoulders again on Thursdays, and back and biceps to finish on Saturdays. Each day focuses on 3-4 exercises per muscle group with reps between 20-30, and includes abs and cardio daily as well.

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Goutham
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15 views4 pages

Chest and Shoulders Workout Plan

This 5-day workout plan splits the body into different muscle groups each day: chest and shoulders on Mondays, hamstrings and triceps on Tuesdays, back and biceps on Wednesdays, chest and shoulders again on Thursdays, and back and biceps to finish on Saturdays. Each day focuses on 3-4 exercises per muscle group with reps between 20-30, and includes abs and cardio daily as well.

Uploaded by

Goutham
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Day 1 (Monday)

Chest and Shoulders

Incline Push ups


Incline Flys
Pull overs
Cable crossover

Lateral raises
Front raises
Face Pulls
Military Press

Shrugs

Upper Body : 20 reps

Lower body : 20-30 reps

Abs : 20 reps
Day 2 (Tuesday) Day 3 (Wednesday)

Hamstrings and Triceps Back and Biceps

Jefferson squats Pull ups


Stiff leg deadlif T-bar
Lying leg curls Cable rows
Lunges Back latt pulldown

Reverse grip bicep curls


Reverse grip tricep pushdown Incline bench bicep curls
Overhead dumbebell extensions Concentration curls
Kickbacks Alternate bicep curls
Parallel bar dips

Cardio One variation of abs everyday


Morning (20 mins) One varitation for calves everyday
One variation for extensor and flexor muscle of forearms everyday
Evening (20 mins)
Day 4 (Thursday) Day 4 (Friday)

Chest and Shoulders Quads and Triceps

Flat push ups Squats


Incline bench press Leg Press
Peck deck Extensions
Decline bench press

Lateral raises Close grip benchpress


Front barbell raises Overhead tricep extension with EZ bar
Bent over lateral raises Tricep pushdowns
Arnold press Cable kickbacks

Upright rows

rms everyday
Day 5 (Saturday)

Back and Biceps

Pull ups
Bent over rows
Staight arm latt push down
Close grip latt pulldown

Standing dumbebell curls


Hammer curls
Barbell Preacher curls
Spider curls

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