logo
BoostcampPNG

FB Machines - Shoulder and Chest Specialisation

by Rick H.

Program Description

Novice-friendly program for people with limited time who primarily train with machines due to injury or preference. Full-body workout with additional specialization on chest and shoulders to address lagging areas. Important: this workout covers minimal Leg and Back exercises, bare minimum to retain size. Progressively increase strength and muscle size by adding either reps or weight over time, depending on current performance. Progression Scheme 1. Perform 4 sets for each exercise. 2. Your target is to reach 10 reps per set with good form. 3. If you complete all 4 sets with 10 reps or more: → Increase the weight slightly in your next session. 4. If you don’t yet reach 10 reps per set: → Lower the weight slightly next time and aim to add reps gradually. 5. Once you’re consistently performing 12 reps per set at the same weight, you can push for 15 reps per set before increasing the load again. 6. After increasing the weight, drop back to around 10 reps per set and repeat the progression cycle. Example: 4×10 reps → increase weight next time. 4×8–9 reps → lower weight next time. 4×12 reps → build back up again. 4x15 reps → increase weight next time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 08:41
  • Last Edited
    Oct 19, 2025 09:33

Summary

Unlock your upper body potential with the FB Machines - Shoulder and Chest Specialisation program. Over 18 weeks, you'll engage in targeted workouts three times a week, focusing on building strength and definition in your shoulders and chest. Utilizing a variety of machines, this program includes essential exercises like the Incline Chest Press and Pec Deck, ensuring a comprehensive approach to muscle growth. Get ready to elevate your lifting game and sculpt a powerful upper body!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.1%
Front Delts
13.9%
Upper Back
13%
Triceps
11.1%
Lats
9.3%
Middle Delts
6.9%
Quadriceps
6.9%
Abs
6.9%
Hamstrings
4.2%
Rear Delts
3.7%
Glutes
2.8%
Biceps
1.9%
Abductors
1.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
High Row
4
10-15 reps
-
6
Reverse Pec Deck
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
-
2
Seated Dip (Machine)
4
10-15 reps
-
3
Pec Deck (Machine)
4
10-15 reps
-
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6
High Row
4
10-15 reps
-
7
Leg Press (45 Degrees)
4
10-15 reps
-
8
Abs Crunch (Machine)
4
10-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Incline Chest Press (Machine)
4 Sets
10-15 Reps
-
2
Seated Dip (Machine)
4 Sets
10-15 Reps
-
3
Pec Deck (Machine)
4 Sets
10-15 Reps
-
4
Lateral Raise (Machine)
4 Sets
10-15 Reps
-
5
High Row
4 Sets
10-15 Reps
-
6
Reverse Pec Deck
4 Sets
10-15 Reps
-
7
Leg Press (45 Degrees)
4 Sets
10-15 Reps
-
8
Abs Crunch (Machine)
4 Sets
10-15 Reps
-
Day 1
1
Incline Chest Press (Machine)
4 Sets
10-15 Reps
-
2
Seated Dip (Machine)
4 Sets
10-15 Reps
-
3
Pec Deck (Machine)
4 Sets
10-15 Reps
-
4
Lateral Raise (Machine)
4 Sets
10-15 Reps
-
5
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
-
6
High Row
4 Sets
10-15 Reps
-
7
Leg Press (45 Degrees)
4 Sets
10-15 Reps
-
8
Abs Crunch (Machine)
4 Sets
10-15 Reps
-
Day 3
1
Incline Chest Press (Machine)
4 Sets
10-15 Reps
-
2
Seated Dip (Machine)
4 Sets
10-15 Reps
-
3
Pec Deck (Machine)
4 Sets
10-15 Reps
-
4
Lateral Raise (Machine)
4 Sets
10-15 Reps
-
5
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
-
6
High Row
4 Sets
10-15 Reps
-
7
Leg Press (45 Degrees)
4 Sets
10-15 Reps
-
8
Abs Crunch (Machine)
4 Sets
10-15 Reps
-