beginner-intermediate
Simple upper body routine focusing on chest, shoulders, and triceps. Train these muscles 2x per week. Great for building upper body strength at a comfortable pace.
📅
Frequency
2x per week
⏱️
Duration
25-35 minutes
✨ Benefits
- •Easy upper body routine for beginners
- •Train chest, shoulders, and triceps together
- •Only 2 days per week - simple and manageable
- •Pair with lower body days for a complete routine
💪 Exercises
1. Chest Press Machine
2 sets × 8-12 reps • 90s rest
💡 Push smoothly forward. Breathe out as you press.
2. Shoulder Press Machine
2 sets × 8-12 reps • 90s rest
💡 Press up in a controlled motion. No need to rush.
3. Pec Fly / Pec Deck Machine
2 sets × 8-12 reps • 90s rest
💡 Bring handles together smoothly. Feel your chest working.
4. Lateral Raise Machine
2 sets × 8-12 reps • 60s rest
💡 Raise arms to the side smoothly. Feel your shoulders working.
5. Tricep Extension Machine
2 sets × 8-12 reps • 60s rest
💡 Extend arms smoothly. Feel the back of your arms working.
6. Cardio Machine (Your Choice)
1 sets × 10-15 min reps0
💡 Choose any cardio machine you prefer. Moderate to high intensity.
📈 Progression
When 12 reps feels easy with good form, add 5 lbs next workout. Start light!
💡 Tips
- •Train 2x per week - Monday and Thursday works well
- •Rest 1-2 minutes between sets
- •Focus on smooth, controlled movements
- •Pair with lower body workouts for a complete routine
- •Track your weights to see yourself getting stronger