Marvel Fitness · Thursday
Chest, Shoulders
& Triceps
Intermediate Level · 10 Exercises · ~50–60 min
Tap ► on any card to watch the exercise demo
Incline Dumbbell Press
Chest, Shoulders, Triceps
3-4 sets × 8-15 reps
Incline Dumbbell Fly
Chest, Shoulders, Triceps
3-4 sets × 8-15 reps
Decline Dumbbell Press
Chest, Shoulders, Triceps
3-4 sets × 8-15 reps
Decline Dumbbell Fly
Chest, Shoulders, Triceps
3-4 sets × 8-15 reps
Shoulder Front Raises
Shoulders
3-4 sets × 8-15 reps
Upright Row
Shoulders
3-4 sets × 8-15 reps
Face Fly
Shoulders
3-4 sets × 8-15 reps
Shrugs
Shoulders
3-4 sets × 8-15 reps
Close Grip Decline Bench Press
Triceps
3-4 sets × 8-15 reps
Skull Crushers + Kickback
Triceps
3-4 sets × 8-15 reps
After Workout Tips
- Chest stretch zaroor karo — doorway stretch ya cross-body stretch best hai.
- Shoulders ko overhead stretch do — rotator cuff tight ho jaata hai pressing ke baad.
- Triceps ko ek overhead tricep stretch se cool down karo.
- Protein meal lo 30–40 min baad — pushing muscles ke liye recovery zaroori hai.
- Next chest session se pehle kam se kam 48 ghante ka rest lo.