Talking about compound workouts, performing a chest, tricep or shoulder workout is a perfect method to work out your upper body. That’s because there is a lot of overlap in these muscle groups. A good example is: when you are exercising during the bench press, it will work out your front delts and triceps. This makes it a great way to build those muscles and boost the gains.
- Nonetheless, in order to get the most from your chest, tricep, and shoulder workout, you need to make sure that you are going to get the most out of each movement in your routine. You would love to ensure that every action has a purpose as it will workout your muscles in the best possible way.
So, if you’re searching for ways to boost your chest, tricep, and shoulder workouts then I recommend you to read on. We are going to share the ultimate workout for awesome gains when it comes to shoulders, chest, and triceps. With the help of this information, you can make sure you will increase the lean muscle in these muscle groups. You will maximize the gains in your next training as long as you remain consistent and do it right. That’s because you will notice that this high volume chest, tricep, and shoulder workout is going to be a great way to stimulate maximum hypertrophy (muscle growth). It will do a great job in bulking out your upper arms and body, with a bigger and stronger chest.
Things to Remember
Remember this is a high volume and high intensity workout. That’s because there are limited rest periods and some of them have no rest at all between sets. This workout feels like one giant superset. That’s why this routine is going to move fast! So, it will take only about 45 minutes to complete. While it doesn’t seem like too long, it would be enough to absolutely “kill” your chest, shoulder, and triceps muscles.
In addition to that, do not forget that you should warm up with about 5-10 minutes of light cardio. Warming up is extremely important so never skip it. At the same time, do not make your warm up your workout. Too much warm up will consume too much energy for your actual workout. Not warming up is dangerous as you risk injuries.
More things to remember: choose those weights that are challenging. Nonetheless, do not go for “ego weights” as you shouldn’t sacrifice your form. You should go for the “right” weights. Of course, they are very different from one person to another.
In the end, I would recommend cooling down and stretching in order to minimize injury.
Lastly, remember that anabolic steroids will be of great help when it comes to completing this high-volume and high-intensity workout. Steroids are surely the best way when it comes to boosting your chest, tricep, and shoulder gains. They will be extremely efficient at boosting your strength, endurance, energy, and stamina – all being helpful in successfully completing this workout. They also boost your recovery. As you should already know, it’s the recovery part that provides those gains!
Anyway, with or without anabolic steroids, check out:
The Ultimate Chest, Shoulders and Triceps Workout Routine
Barbell Bench Press
Choose the proper weights in order to do 3 sets of 6 repetitions. But you should have no rest between sets (or very limited).
How To Do Barbell Bench Press
Your starting position is lying back on a flat bench with a shoulder-width overhand grip. Hold a barbell in the rack above you. So, start by lifting the bar off the rack. Position it above your chest and keep your arms straight and fully extended. Lower the bar slowly as you breathe in. Lower it until it almost touches the middle of your chest. Push the bar back while you breathe out. Push it to the starting position in an “explosive” way. That’s it, you’ve done one rep of the Barbell Bench Press. It’s very important here to make sure that you’re lowering the bar slowly and holding it near your chest for at least a few seconds (3-4 seconds). Then you raise the weight back up fast.
Incline Dumbbell Press
Go for the weight that is going to be efficient for 3 sets of 12 repetitions. Again, there’s no rest in between sets or very, very limited.
How To Do Barbell Bench Press
Start your exercise by lying back on a bench. But this time the bench should be at a 30-degree angle. Lift the weights to shoulder level. Do it with your palms facing away from you. Now, you should press up with both arms. While you do it, breathe out. Lock your arms and squeeze your chest to hold the weight for at least 2-4 seconds. Slowly return to the starting position. Repeat.
Cable Pec Fly
This one also goes in 3 sets, but it should have way more reps: 25. Have a rest of no longer than 90 seconds between sets.
How To Do Cable Pec Fly
Go to a cable crossover machine and attach the stirrup handles to the high pulleys. Ensure that you will set the pulley as low as it can go. For this exercise, you are going to target the lower section of your chest. Once you’ve attached everything and set the pulley as it should be, take a handle in each hand. While your elbows are only slightly bent, keep your arms outstretched. Place one foot a little bit in front of the other (whichever you love) in order to have better balance while you do it. Brace your core and pull the handles downwards and across your body. In this way, your hands should meet in the middle. Do not change your elbows’ positions and still keep your arms outstretched. After your hands meet in the middle, keep it for 1-2 seconds and return back to the starting position. Repeat.
Barbell Military Press
Go for the right weight to perform 3 sets with 6 reps that have no rest in between sets.
How To Do Barbell Military Press
You should start with both your feet close together as you lift the barbell to your shoulders. Your palms should be facing forwards. Lift the barbell above your head. Your arms should be fully extended. Lift the barbell in an explosive (fast) way. In a slow and controlled way, lower the barbell back down to the starting position. You have your first rep. Repeat again.
One Arm Kettlebell Press
You should perform 3 sets with 12 reps each without rest in between sets (again, minimal rest).
How To Do One Arm Kettlebell Press
You should start by raising a kettlebell to shoulder height. Make sure that your palm is facing inward and you have a slightly bent elbow. As you rotate your palm, extend your arm and raise the kettlebell above your head. Lower the kettlebell to the starting position in a controlled manner. As you keep the kettlebell above your head, hold it there for a few seconds.
Lateral Raise
For the lateral raise, you’re going to need a proper weight that will ensure efficiency for 3 sets while doing 25 reps. So, you should have 90 seconds rest between sets.
How To Do Lateral Raise
Your starting position is grabbing two dumbbells and standing with them at your sides. The palms should be facing your body. Make sure that you tighten your core throughout the entire set as you need your upper body to stand still. Start by lifting the dumbbells to your sides with the help of your shoulder muscles. Keep a slight bend at your elbows as you lift them. Raise your arms until they are parallel with the floor (as a T sign). Hold them up for a few seconds before you release them down to the starting position. Repeat it for 25 times.
Dips
With dips you would go for fewer reps in three sets. 6 repetitions each set with no or very little rest.
How To Do Dips
You should start off by grabbing the bars of a dip station. While your palms are facing inward, your arms must be straight. Start exercising by slowly lowering yourself down until your elbows are at the right angles. Remember you should keep your elbows tucked in against your body. When you’re there, hold for 3-4 seconds and go up. You should drive yourself back to the top fast (in an explosive way). That’s how you do the dips. Repeat 6 times to complete one set.
Close-Grip Bench Press
With 3 sets you should have 12 repetitions each and you shouldn’t have any rest. Or then again, as little as possible for only a few seconds. Remember you should go for a proper weight that won’t sacrifice your form. Nonetheless, the last 1-3 reps shouldn’t be easy either.
How To Do Close-Grip Bench Press
You should start like a normal bench press by lying on your back on the flat bench. Start to grip a barbell in a narrow, overhand position. While you breathe in, slowly and in a controlled manner lower the bar until it achieves the position above your chest. In an explosive way, drive the bar back to the starting position. Do not forget that you should breathe out as you push it up. You should concentrate and use your chest muscles as you drive this position.
Triceps Cable Rope Pushdown
Have three sets including 25 reps each. Remember about proper weight for doing 25 repetitions. Rest for approximately 90 seconds after each set.
How To Do Triceps Cable Rope Pushdown
In order to do it you need to attach a rope handle to the high pulley of a cable station. Start your exercise by grabbing the handle. As you do it, be sure that you keep your elbows bent and tucked. You need to brace your core and bring your arms down. Bring them down until your arms are going to be fully extended. As you’re in this position, you should hold for 1-3 seconds. Then you can return to the starting position to go for the next repetition. It’s important to understand that only your forearms should move in this position. In case other parts start moving, there’s a chance that you’ve used too big of a weight.
The Takeaway
So, that’s pretty much it, the ultimate chest, tricep, and shoulder workout. With the help of this awesome workout, be sure that you’re heading for the maximum gains! Remember though, you need proper sleep (rest) and a proper diet. To maximize those gains, you should eat correctly. Additionally, remember that one sure way to bulk up and do it extremely fast is to add anabolic steroids. They could hugely speed up your gains and/or could help you break through that plateau. As long as you do it right.
But the HGH team has you covered. You won’t only buy the best quality anabolic steroids online for the best prices on the market. You will also get personalized cycle advice on how to run them in the best possible way to maximize your gains. As long as you implement the types of workouts I mentioned here with a proper bulk up diet plan and do the quality steroids you can buy from our site correctly – you’ll achieve mind-blowing results.
In the end, as said, your chest, tricep, and shoulder workout should make sure that you’re going to push all of your muscles from all angles. This is the way for you to train all of those muscle tissues which allows muscle growth and gains.
This means that you need to work out your lower, mid as well as upper chest and you should also “touch” your pecs. At the same time, with this workout, your triceps are already having a lot of impact from the presses. That’s why they do not really need a lot of isolation exercises. Nevertheless, you could still add some isolation work if you’re still able and feel you can do it.
Get Your Chest, Tricep, and Shoulder HUGE!
Overall, this chest, tricep, and shoulder workout is going to make sure that you will greatly boost your upper body gains. They will help you build a much bigger chest and upper body muscles really fast. Nonetheless, you shouldn’t forget about the recovery part and dieting right.
Yet, if you really want to up your game, you need something like Dianabol. With the help of our 100% quality anabolic steroids, you will build muscle and get both huge and shredded extremely fast. We will teach you how to use them correctly and safely meaning you can get the best effects with no side effects. These are the best quality anabolic steroids and we’ll also offer them for the most affordable prices online.
So, get ready to make some huge gains, enhance your gym performance, burn fat, and overall have great improvements in terms of physique and performance.
