Chest   Shoulders
 
Beginner Routine - 3 nonconsecutive days/week   Beginner Routine - 3 nonconsecutive days/week
Exercise Sets Reps Exercise Sets Reps
Barbell Bench Press 3 10 6 Standing Barbell Presses 2 3 12 8
Dumbbell Incline Presses 2 8 10 Barbell Upright Rows 2 3 12 8
 
Low-Intermediate Routine- 3 nonconsecutive days/week   Low-Intermediate Routine- 2 or 3 days/week
Exercise Sets Reps Exercise Sets Reps
Barbell Incline Presses 4 12 6 Seated Presses Behind Neck 3 4 12 6
Dumbbell Bench Presses 3 8 10 Dumbbell Side Laterals 2 3 8 10
Decline Flyes 2 8 10 Dumbbell Bent Laterals 3 8 10
 
High-Intermediate Routine- 2 or 3 days/week   High-Intermediate Routine- 2 or 3 days/week
Exercise Sets Reps Exercise Sets Reps
Smith Machine Incline Presses 4 12 6 Seated Smith Machine Front Presses 3 4 12 5
Parallel Bar Dips 3 12 8 Nautilus Side Laterals 3 8 10
Flat-Bench Flyes 3 8 10 Seated Bent Laterals 3 8 10
  Cable Upright Rows 2 3 12 8
Off-Season Advanced  
Exercise Sets Reps   Advanced
Dumbbell Incline Presses 5 12 5 Exercise Sets Reps
Bench Press to Neck 4 12 6 One-Arm dumbbell Side Laterals 3 4 8 10
Decline Barbell Presses 4 12 6 Seated Smith Machine Presses Behind Neck 4 5 12 5
Cross-Bench Dumbbell Pullovers 2 3 10 15 Cable Bent Laterals 3 4 8 10
  Standing Barbell Presses 3 4 8 10


Last Updated on 11/22/98
By Andrew Horner
Email: andyh@med-web.com