Monday - Thursday: Chest, Shoulders, Triceps And Forearms. » Workout Routine Created By Mohamad Mustafa

Exercise 1

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

Exercise 2

Bench Press

Equipment: Barbell, Bench, Full Gym

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2 Sets

12 Reps

Exercise 3

Chest Dips

Equipment: Full Gym, Machine

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3 Sets

8 Reps

Exercise 4

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10 Reps

Exercise 5

Barbell Front Raise

Equipment: Barbell, Full Gym

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3 Sets

8 Reps

Exercise 6

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

8 Reps

Exercise 7

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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2 Sets

12 Reps

Exercise 8

Push-down

Equipment: Cable, Full Gym

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2 Sets

10 Reps

Exercise 9

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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2 Sets

8 Reps

Exercise 10

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

Exercise 11

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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2 Sets

10 Reps

Exercise 12

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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2 Sets

8 Reps

Exercise 13

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 14

Incline Chest Press Machine

Equipment: Full Gym, Machine

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2 Sets

10 Reps

Monday – Thursday: Chest, Shoulders, Triceps and Forearms.

Push-Up

Bench Press

Chest Dips

Incline Barbell Bench Press

Barbell Front Raise

Close Grip Bench Press

Seated Barbell Shoulder Press

Push-down

Triceps Dips

Diamond Push-up

Lying Barbell Triceps Extension

Barbell Reverse Curl

Dumbbell Fly

Incline Chest Press Machine

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