Dumbbell Chest, Shoulder & Triceps Workout

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a beginner, upper body focused, strength training routine that needs to be completed twice weekly for best results. The two training sessions will focus on the chest, shoulders and triceps only. Follow this plan for 4-6 weeks, making sure you also work other major muscle groups on the off days. All exercises - in both days - will require the use of a pair of dumbbells and bench.

Each training workout will take about 50-minutes to complete and include only dumbbell exercises.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Thursday

Session 1 6 exercises, 52 mins

Dumbbell Bench Press	3x12,10,8 reps	rest: 90s
Dumbbell Fly	3x12,10,8 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 90s
Dumbbell Alternating Press	3x12,10,8 reps	rest: 90s
Dumbbell Bent-Over Tricep Extension	3x8 reps	rest: 90s
Dumbbell Tate Press	3x8 reps	rest: 90s

Session 2 6 exercises, 50 mins

Dumbbell Incline Bench Press	3x12,10,8 reps	rest: 75s
Dumbbell Decline Press	3x12,10,8 reps	rest: 75s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 75s
Dumbbell Push Press	3x12,10,8 reps	rest: 75s
Dumbbell Alternating Tricep Extension	3x12,10,8 reps	rest: 75s
Dumbbell Seated Tricep Press	3x12,10,8 reps	rest: 75s