Plan 4 - Day 1 (Chest, Shoulders, Triceps) » Workout Routine Created By Daniel Petch

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

12 Reps

7 Rest

Exercise 2

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

7 Rest

Exercise 3

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

7 Rest

Exercise 4

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

7 Rest

Exercise 5

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

Exercise 6

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

12 Reps

Exercise 7

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

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3 Sets

15 Reps

6 Rest

Exercise 8

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

15 Reps

Exercise 9

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

15 Reps

7 Rest

Plan 4 – Day 1 (Chest, Shoulders, Triceps)

Bench Press

Dumbbell Fly

Dumbbell Bench Press

Standing Dumbbell Shoulder Press

Cable Lateral Raise

Cable Front Raise

Banded Overhead Triceps Extension

Dumbbell Triceps Extension

One Arm Lying Triceps Extension

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The 300 Workout

5 Min Total Abs Workout

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