The following workout is designed to stimulate an increase the lean muscle and strength of the chest, shoulders, and triceps muscles. It should be used as a single piece of a complete program in order for a trainee to accomplish their total-body goals. Keep in mind that while this workout may be great for many people- individual goals and current level of fitness are all factors in deciding whether or not to attempt this workout. Some people may not be fit enough to conduct this workout—alternatively some people may need to push themselves even harder to reach their goals.
–Begin with brisk walking (3.5-4.5mph) on an inclined (2-4%) treadmill for 5-10min
–Next perform two sets of a seated Dumbell Shoulder Press for 15 repetitions each set. Select a weight light enough for you to perform the 15 repetitions without reaching momentary muscle failure. Rest 30 seconds and then perform another set of 15 reps.
Perform the following exercises as listed. Complete all sets of each movement before moving to the next exercise. For warm-up sets select a weight for which you can perform the prescribed number of repetitions without reaching muscle failure. For the working sets, use a weight that causes muscle failure within the given rep-range.
If you reach muscle failure in a prescribed range of 3-5 reps you need to rest about 3-5minutes before moving on to your next set. Reaching failure in a range of 6-10 reps general requires rest for 60-120 seconds before attempting another set. Sets that prescribe 12-20 reps require rest for 30-60 seconds between sets.
Work hard and select weight heavy enough to reach muscle failure as prescribed!
DB Shoulder Press – 1x warm-up set for 10-12, 2x working sets of6-8
BB Bench Press – 2x warm-up sets for 10-12, 3×4-6
Cable Chest Fly – 3×8-10
Tricep Dips – 3×8-10 (add weight using a belt if you need more of a challenge, or use the assist machine if you are unable to perform dips at all)
Cable Tricep Extension – 3×10-12
DB Lateral Raises – 3×10-12
Do three sets of push-ups to failure, resting only 30 seconds between sets.
Ingesting fast-digesting protein and carbohydrates immediately post-workout will help muscles begin their recovery faster and improve the rate of strength and lean gains. Having another meal with protein and carbs 1.5-2 hours post-workout will additionally help your strength and lean muscle growth, as part of your comprehensive nutrition program.