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Chest, Shoulder & Tricep

This workout routine divides exercises into chest, shoulder, tricep, back, traps, bicep, and leg days. The chest day focuses on presses and flies using dumbbells. Shoulder day works the delts with presses, raises, and flies. Tricep exercises include kickbacks, skull crushers, and overhead extensions. Back and biceps are targeted on another day with rows, deadlifts, curls, and upright rows. Traps are worked with shrugs and upright rows. Leg day finishes with squats, split squats, and stiff leg deadlifts.

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Amir Aiman
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35 views1 page

Chest, Shoulder & Tricep

This workout routine divides exercises into chest, shoulder, tricep, back, traps, bicep, and leg days. The chest day focuses on presses and flies using dumbbells. Shoulder day works the delts with presses, raises, and flies. Tricep exercises include kickbacks, skull crushers, and overhead extensions. Back and biceps are targeted on another day with rows, deadlifts, curls, and upright rows. Traps are worked with shrugs and upright rows. Leg day finishes with squats, split squats, and stiff leg deadlifts.

Uploaded by

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

Chest, Shoulder & tricep

Chest
Dumbell Chest press 10x3
Dumbell Chest Fly 3x10
Dumbell Pullover 3x10

Shoulder 3 set (15-20 rep)


Military press
Neautral grip front raise
Seated lateral raise
Bent over laterial fly

Tricep
Kickback
Skull crusher
Overhead extension

Back, Traps & Bicep

Back
Bent over row 10x3
One arm DB row 10x3
DB Deadlift 10x3

Traps
DB shrugs 3x10
Upright row 3x10

Bicep
Concentration Curls 3x10
21’s 1x21
Hammer curl 3x12

Quad, Hamstring & Glute


Goblet squad
One legged squad
Split squat
Stiff leg Deadlift DB

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