Chest and Arms workout

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Double click on the row with green background to edit the reps and weight.

  • Day 1
  • Day 2
  • Day 3
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Incline Bench Press
1 6-8
2 6-8
3 6-8
4 6-8
Barbell Seated Shoulder Press
1 8-10
2 8-10
3 8-10
Dumbbell Shrug
1 10-12
2 10-12
3 10-12
4 10-12
Russian Twist
1 15-20
2 15-20
3 15-20
Day 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Smith Machine Shoulder Press
1 8-10
2 8-10
3 8-10
Machine Calf Raise
1 12-15
2 12-15
3 12-15
4 12-15
Bicycle Crunch
1 15-20
2 15-20
3 15-20
Day 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Machine Chest Press
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Front Raise
1 10-12
2 10-12
3 10-12
Barbell Push Press
1 6-8
2 6-8
3 6-8
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