Chest, Triceps, Shoulders - Gym Based

Complete the following exercises with 60 seconds of rest between each set.

Be sure to perform a warm up and cool down routine to prevent injury.


1. Narrow Arm Push Ups

Sets: 3 Reps: 15

(Modify with knees down as needed)



2. Triceps Dips

Sets: 3 Reps: 15

Tricep-dips-2-1 - Edited.png

3. Dumbbell Lateral Raises

Sets: 3 Reps: 12

Dumbbell-lateral-raises-1.png

4. Dumbbell Front Raises

Sets: 3 Reps: 12

Dumbbell-front-raises-2-1.png

5. Seated Overhead Press

Sets: 3 Reps: 12

378px-Seated-military-shoulder-press-1.png

6. Triceps Cable Rope Pushdown

Sets: 3 Reps: 15

Triceps-pushdown-with-rope-2 - Edited.png

7. DB Flat Bench Press

Sets: 3 Reps: 12 - 15

344px-Dumbbell-bench-press-2.png

8. Plank with Shoulder Taps

Sets: 3 Reps: 20