Example of a Chest, Tricep, and Shoulder Workout

When talking about your upper body, performing a chest, tricep, and shoulder workout is a perfect way to build muscle and get stronger. You can use compound exercises and get awesome results as there is a lot of overlap in these muscle groups. For example, when you are going for the almighty bench press, you’re not only working your chest, but you also work your front delts and triceps. Therefore, this compound movement is perfect for making awesome gains in all these muscles.

However, in order to make sure that you get the most out of your chest, tricep, and shoulder workout, you need to make sure that you get the most out of each movement in your routine. Therefore, you must ensure that every action has a purpose and that you work out those muscles correctly. You must ensure that the muscles are worked with most exercises you include in your workout regime. For this reason, combining the right exercises and doing them with the correct form will play a huge role in how strong and big you’ll get.

So, are you searching for ways for your chest, tricep, and shoulder muscles to grow bigger and stronger? 

Then you really should read this ultimate chest, tricep, and shoulder workout for huge gains that will maximize your results starting from the next training day. You’ll get an awesome upper body look, improving strength and overall performance. But for that, you’ll also need to get enough sleep and have a great diet. This, in combination with this high volume chest, tricep, and shoulder muscle workout, will significantly stimulate maximum hypertrophy, bulking up your upper arms and providing a big chest.

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Follow the right diet, get enough rest and sleep, while following the right exercises, and you’re surely going to see your chest, tricep, and shoulder muscles “blow up” in terms of lean muscle and strength.

When talking about this ultimate high-volume chest, shoulder, and tricep workout, keep in mind that this is just an example. Yet, you can try it every once in a while for ultimate results. When you go for this workout, keep in mind that there are limited rest periods, while some have no rest at all between sets. Or at the very least, try to keep them As Short As Possible (ASAP) just to catch your breath. This only involves a few seconds. This entire workout is like a giant superset. Therefore, the routine will move fast. It doesn’t take too long to complete – about 45 minutes. But you’re definitely going to feel the burn and grow huge muscles. Perfect for those who don’t have the entire day to workout, but still need to get those gains.

Things to remember:

• Before you start, you need to warm up for at least 5-10 minutes with light cardio to get your heart and muscles ready for what’s ahead.
• At the end of your workout, cool down slowly and stretch, it will minimize injury and likely help reduce DOMS (Delayed Onset Muscle Soreness).
• Go for weights that are challenging, however, don’t go overboard, and do not sacrifice your form and technique. Do it with perfect form in a slow and controlled manner.

Example of an Ultimate Workout for Your Chest, Tricep, and Shoulder Muscles

Barbell bench press

Start lying back on a flat bench with a shoulder-width overhand grip, holding a barbell in the rack above you. Lift the bar off the rack, positioning it above your chest and keeping your arms straight and fully extended. As you’re breathing in, lower the bar slowly until it almost touches the middle of your chest. As you breathe out, push the bar back to the starting position in an explosive manner. Lower the bar slowly and hold for a moment before raising it back up.

• Go to the next exercise after each set without rest. Have 3 sets of 6 reps.

Incline dumbbell press

Start by lying back on a bench that is set to a 30-degree angle. Lift the weights to shoulder levels, having your palms facing away from you. As you breathe out, press up the weight with both arms. Lock your arms and squeeze the chest to hold for a moment. Return to the starting position slowly, in a controlled manner.

• Go to the next exercise after each set without rest. Have 3 sets of 12 reps.

Cable pec fly

Go to a cable crossover machine and attach some stirrup handles to the high pulleys. Make sure to the pulley as low as possible because this way, you will target the lowest section of your chest. With a handle in each hand, have your arms stretched out with your elbows slightly bent. Place one foot in front of the other one a little bit so you can find the right balance. Brace the core and pull the handles downward and across your body. This way, your hands will meet in the middle. Slowly return to the starting position.

• 90 seconds rest and restart with the barbell bench press. Have 3 sets of 25 reps.

Barbell military press

Start with your feet close together. Lift the barbell to your shoulders as you keep the palm facing forward. Lift the barbell above your head in an explosive manner. Then, lift it until your arms are fully extended. Keep the weight up for a moment and then lower the barbell back down to the starting position in a slow and controlled manner.

• Go to the next exercise after each set without rest. Have 3 sets of 6 reps.

One arm kettlebell press

You start this exercise by raising a kettlebell to your shoulder height as you keep the palm facing inwards. Have a slight bent at your elbow. Rotate the palm as you extend your arm and raise the kettlebell above your head. Hold the weight for a moment before you lower the weight back to the starting position in a slow and controlled manner, as you should in any other exercise. Do all the reps for one hand and switch to the other.

• Go to the next exercise after each set without rest. Have 3 sets of 12 reps.

Lateral raise

Start by holding two dumbbells (or barbell weights) and standing with them at your sides, with palms facing your body. Engage your core (as you should in almost any exercise) and keep your upper body still. Have a slight bend at your elbows and lift the dumbbells to your side, without swinging the body. Do it in a controlled manner, engaging your shoulder muscles only. Raise the arms until they are parallel to the floor. Hold up there for a moment and then slowly release to the starting position.

• 90 seconds rest and restart with the barbell military press. Have 3 sets of 25 reps.

Dips

Start by holding the bars of a dip station and your arms straight, with the palms facing inwards. In a slow and controlled manner, lower yourself down until your elbows are at right angles parallel to the floor. Make sure to keep your elbows tucked in against your body. Hold in that position for at least four seconds, then explosively drive yourself back up to the top. Repeat this movement.

• Go to the next exercise after each set without rest. Have 3 sets of 6 reps.

Close grip bench press

Start as you would a normal bench press, by lying on your back on a flat bench with a barbell in front of you. However, grip the barbell in a narrow position, overhand. Similar to the bench press, breathe in and slowly lower the bar until it rests above your chest. Then breathe out and explosively drive the bar back to the starting position. In both the classic bench press and close grip bench press you use your chest and tricep muscles. However, in the classic, the chest muscles work more to drive the weight, while in the close grip, the triceps work more to drive the weight.

• Go to the next exercise after each set without rest. Have 3 sets of 12 reps.

Triceps cable rope pushdown

The stability of tricep exercises. Start by attaching a rope handle to a cable station, make sure to keep a high pulley position. Ensure that you keep your elbows bent and tucked in close to your body as you grab the handle and work your triceps. Engage your core (as you must do in most other exercises) and bring your arms down until the arms are fully extended. Hold there for a moment before slowly returning to the starting position. It’s important to remember that only your forearms should move in this position.

• 90 seconds rest and restart with the dips. Have 3 sets of 25 reps.

Are you Ready For Serious Chest, Tricep, and Shoulder Muscle Gains?

So, this is it, the ultimate chest, tricep, and shoulder muscles workout for maximum strength and muscle gains! As said, this chest, tricep, and shoulder workout will push your muscles from all angles to the limit. This way, you will maximize muscle growth and gains (assuming you also have a proper diet and workout plan). This is a workout that will work your lower, mid, and upper chest, including all three heads of triceps, as well as the anterior, lateral, and posterior head of shoulders. You have a lot of compound movement, so you do not need much isolation work, although, as you can see, we’ve included them too.

So, are you searching to bulk up fast? This chest, tricep, and shoulder workout will definitely help maximize your upper body gains, building a stronger, toned, and muscular chest and upper arms in no time! However, if you really want to up your game, and bulk as fast as possible, then you need something like Deca Durabolin. Stacked with Testosterone, you’re going to get huge strength and muscle increase.

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