Gym
Chest, tricep and shoulder gym
- Goal
- Hypertrophy
- Level
- Intermediate
- days/week
- 1
- min/session
- 50
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest with bar in inclined bench▶ video | 4 | 12-15 | 90s |
| Shoulder lateral raiseselevation slightly forward | 4 | 10-12 | 90s |
| Tricep skullcrushers with cable machinedropset at last set | 4 | 12-15 | 90s |
| Upper pec with cable machineindividually per side | 3 | 12-15 | 90s |
| Tricep pushdownindividually per side | 3 | 12-15 | 90s |
| Military shoulder press with dumbbells | 3 | 8-12 | 120s |
This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.