Marvel Fitness
Gaining Phase 2
Day 5
Giant's Journey · Chest, Shoulders & Triceps · 9 Exercises
Tap any card to watch the exercise demo
Incline Dumbbell Press
3 sets × 15, 12, 10 reps
0s rest
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Machine Fly
3 sets × 10 reps
0s rest
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Incline Cable Fly
3 sets × 15, 12, 10 reps
60s rest
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Standing Dumbbell Press
3 sets × 15, 12, 10 reps
0s rest
▶
Dumbbell Lateral Raises
3 sets × 15, 12, 10 reps
0s rest
▶
Rear Delt Cable Flys
3 sets × 20, 20, 20 reps
60s rest
▶
Overhead Cable Extensions
3 sets × 15, 12, 10 reps
0s rest
▶
Skull Crushers
3 sets × 10 reps
0s rest
▶
Tricep V-Bar Press Down
3 sets × 15, 15, 15 reps
60s rest
▶
After Workout Tips
- Chest aur shoulder stretch karo — door frame chest stretch aur cross-body shoulder stretch best hai.
- Triceps ko overhead tricep stretch se relax karo — 30 sec hold karo dono sides.
- Push day ke baad turant protein lo — whey shake ya paneer/eggs 30 min ke andar.
- Agle din pull ya legs karo — chest aur shoulders ko 48 ghante rest chahiye.
- Neend poori karo — gaining phase mein push muscles sirf recovery mein grow karti hain.