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This is a 2-day beginner strength training plan focusing on the upper body, specifically, the chest, shoulders and triceps. All exercises will require a barbell and bench only. Each workout will have you perform 6 strength exercises. Rest 24-48 hours between workouts and make sure you hit all other muscles groups on the off days. Workouts will take about 40 to 60-minutes to complete, depending on the program.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Bench Press
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3x8 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 20s
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Barbell Push Press
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3x8 reps |
rest: 90s
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Barbell Upright Row
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3x8 reps |
rest: 90s
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Barbell Rear Tricep Extension
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3x8 reps |
rest: 90s
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Barbell Bench Press
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3x10 reps |
rest: 120s
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Barbell Pullover and Press
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3x10 reps |
rest: 120s
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Barbell Push Press Behind the Neck
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3x12,10,8 reps |
rest: 120s
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Barbell Rear Military Press
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3x12,10,8 reps |
rest: 120s
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Barbell Skull Crusher (Reverse Grip)
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2x12,10 reps |
rest: 90s
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Barbell Overhead Tricep Extension
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2x12,10 reps |
rest: 90s
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