Chest + Shoulder

Exercise 1

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Super Set Sets

15kg-10kg-7,5kg Reps

3 séries Rest

Exercise 2

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Super Set Sets

10kg-7,5kg-5kg Reps

3 Séries Rest

Exercise 3

Wide-Grip Reverse Bench Press

Equipment: Barbell, Full Gym

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Decline Sets

12,5kg cada lado Reps

3 séries Rest

Exercise 4

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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12,5kg both side Reps

Exercise 5

Decline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Super Set Sets

Machine or Dumbbells Rest

Exercise 6

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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16-14-12 Sets

!2,5kg Reps

30sec Rest

Exercise 7

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Super Set Sets

12,5kg-10kg-5kg Reps

3 séries Rest

Exercise 8

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Super Set Sets

10kg/7,5kg-5kg Reps

3 séries Rest

Exercise 9

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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Super Set Sets

3 séries Rest

Dumbbell Bench Press

Dumbbell Fly

Wide-Grip Reverse Bench Press

Decline Barbell Bench Press

Decline Dumbbell Fly

Incline Barbell Bench Press

Incline Dumbbell Fly

Dumbbell Lateral Raise

Cable Front Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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