5. Shoulders & Chest

by

Program Description

Shoulders & Chest

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 25, 2025 08:41
Last Edited
Aug 25, 2025 08:41

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WEEK 1

Day 1

1

Seated Shoulder Press (Dumbbell)

2

2

3

12 reps

10 reps

5 reps

-

-

-

2

Seated Front Raise

4

12 reps

-

3

Face Pull

2

2

3

15 reps

12 reps

10 reps

-

-

-

4

Lateral Raise (Dumbbell)

2

2

3

15 reps

12 reps

10 reps

-

-

-

5

Push Up

4

15 reps

-

6

Plank

3

1 mins

-

7

Lying Leg Raise

4

15-20 reps

-

8

Abs Crunch (Bodyweight)

3

15-20 reps

-

Day 1

1

Seated Shoulder Press (Dumbbell)

2 Sets

2 Sets

3 Sets

12 Reps

10 Reps

5 Reps

-

-

-

2

Seated Front Raise

4 Sets

12 Reps

-

3

Face Pull

2 Sets

2 Sets

3 Sets

15 Reps

12 Reps

10 Reps

-

-

-

4

Lateral Raise (Dumbbell)

2 Sets

2 Sets

3 Sets

15 Reps

12 Reps

10 Reps

-

-

-

5

Push Up

4 Sets

15 Reps

-

6

Plank

3 Sets

1 mins

-

7

Lying Leg Raise

4 Sets

15-20 Reps

-

8

Abs Crunch (Bodyweight)

3 Sets

15-20 Reps

-