FB Machines - Shoulder and Chest Specialisation

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!

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.

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Week 15

Week 16

Week 17

Week 18

Incline Chest Press (Machine)

Seated Dip (Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

High Row

Reverse Pec Deck

Leg Press (45 Degrees)

Abs Crunch (Machine)

Seated Wide-Grip Row (Cable)

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