Workout Routine Day 4 – Thursdays: Chest, Triceps and Shoulders

Workout Routine Day 4 – Thursdays: Chest, Triceps and Shoulders

Thursdays are my second chest, triceps and shoulders day. This takes me approximately 1 hour 10 mins to complete.

Supersets mean you do one exercise and go to the next one right away, both sets combined is one set. You take a  30 to 45 sec break after completing both sets.

Workout Routines: Day 1 | Day 2 | Day 3 | Day 5| Day 6

At the Gym 

Decline Bench Press (superset): 4 sets of 8-12 reps
Decline Dumbbell Press (superset): 4 sets of 8-12 reps
Tricep Pushdowns: 4 sets of 8-12 reps

Shoulder Press: 4 sets of 8-12 reps

Close Grip Barbell Press: 4 sets of 8-12 reps
Dumbbell Side Lateral Raise + Dumbbell Front Raise: 4 sets of 8-12 reps (I combine lateral and front raises – so 1 rep would be lateral raise, followed by right arm front raise, followed by left arm front raise ) (Day 1/Mondays except I aim for higher weight, approximately  2.5lbs to 5lbs increase from Monday’s weights)
Dumbbell Chest Press: 4 sets of 8-12 reps
Landmine Chest Press: 4 sets of 8-12 reps
Dips: 4 sets of 4 – 12 reps
Chest Press Machine: 4 sets of 8-12 reps (this is to burn out the chest))

Workout Routines: Day 1 | Day 2 | Day 3 | Day 5| Day 6

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