Monday workout
Chest, Shoulders
& Triceps
Strength Level · 8 Exercises · ~50–60 min
Tap ► on any card to watch the exercise demo
Flat Bench Press
Chest
3-4 sets × 8-15 reps
Vertical Chest Press
Chest
3-4 sets × 8-15 reps
Pec Dec Fly
Chest
3-4 sets × 8-15 reps
Shoulder Dumbbell Press
Shoulders
3-4 sets × 8-15 reps
Lateral Raise
Shoulders
3-4 sets × 8-15 reps
Rear Delt Fly
Shoulders
3-4 sets × 8-15 reps
Triceps Rope Press Down
Triceps
3-4 sets × 8-15 reps
Double Hand Dumbbell Extension
Triceps
3-4 sets × 8-15 reps
After Workout Tips
- Chest stretch zaroor karo — doorway stretch ya cross-body stretch best hai pressing ke baad.
- Shoulders ko overhead stretch do — pressing aur raises ke baad rotator cuff tight hoti hai.
- Triceps ko overhead tricep stretch se cool down karo — extension work ke baad helpful hai.
- Protein meal lo 30–40 min baad — pushing muscles ke liye repair zaroori hai.
- Next chest session se pehle kam se kam 48 ghante ka rest lo.