Chest, Back + Shoulder Workout:
Here’s a workout routine for chest, back, and shoulders that you can try. It’s a full-body upper-body workout with exercises targeting each muscle group.
Warm-Up (5-10 minutes):
Jump rope, or light cardio (rowing machine, treadmill) to get your heart rate up.
Dynamic stretches (arm circles, shoulder dislocations with a band, or light band pull-aparts)
Chest:
Barbell Bench Press (4 sets of 8-12 reps)
Focus: Strengthen the chest, shoulders, and triceps.
Incline Dumbbell Press (3 sets of 10-12 reps)
Focus: Targets the upper chest and shoulders.
Chest Flys (3 sets of 12-15 reps)
Focus: Stretch and contract the chest fully. Can be done with dumbbells or a cable machine.
Back:
Pull-Ups (3 sets to failure)
Focus: Great for the lats and overall back development. You can use assistance if needed.
Barbell Bent-Over Rows (4 sets of 8-10 reps)
Focus: Hits the middle back and rear delts. Keep the back flat and controlled motion.
Lat Pulldowns (3 sets of 10-12 reps)
Focus: Focuses on lat width. Keep the motion slow for full range of motion.
Shoulders:
Standing Overhead Press (4 sets of 8-10 reps)
Focus: Primarily works the shoulders, particularly the front delts.
Lateral Raises (3 sets of 12-15 reps)
Focus: Targets the middle deltoids for wider shoulders.
Rear Delt Flys (3 sets of 12-15 reps)
Focus: Targets the rear delts to balance out shoulder development.
Cool Down (5-10 minutes):
Light cardio for recovery (rowing, treadmill, etc.).
Static stretches for the chest, back, and shoulders.
This routine should take about 60-75 minutes and provides a balanced approach to training all three muscle groups. Make sure to adjust the weight and reps according to your fitness level!