Chest And Shoulder Smackdown

Chest And Shoulder Smackdown

Chest-and-Delt “While it’s more like a standard muscle-building training routine, you’ll rev up the fat-burn a bit when you keep your rest periods under 30 seconds.”

1 Seated Dumbbell Press

4 sets, 6-10 reps




2 Incline Dumbbell Press

4 sets, 10-12 reps




3 Dumbbell Bench Press

3 sets, 10-12 reps





4 Front Dumbbell Raise

3 sets, 10 heavy reps (plus 10 reps unweighted per set)



5 Dumbbell Lateral Raise

3 sets, 10 reps (plus 10 dropsets)





6 Upright Barbell Row

4 sets, 12 reps



For all three pressing movements, increase the weight from set to set so you’re failing before 10 reps by the final set.

To hit the pectorals in a slightly different way, for the incline dumbbell press use a neutral grip (palms facing one another) versus the usual palms-forward position.

On the front raises, avoid leaning away as your shoulders begin to tire. Stagger your feet and keep an upright stance, keep the focus in your front delts.

For the lateral raises, keep the first 10 reps heavy. Choose a weight that will result in failure in the 8-10 rep range. Immediately switch to a lighter weight—around 30 percent lighter do additional 10 reps. Do this on every set.

On the upright rows take your time and pause at the top of each rep to emphasize the contraction.


Follow this work out for to build quality chest and shoulders, along with burning off all that unwanted fat.

Proper supplementation, nutrition, and fitness is so important for optimum health, but so is enjoying the journey. If you’d like to know the supplements that I personally take private message me on Facebook and I would be happy to share

Until next time stay strong! Serve others! Be happy! Win at life!

Your health & Fitness Coach,

Coach Curtis

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