Intermediate Muscle Building Workout for Chest, Back, and Shoulders
This 90-minute workout is designed to build muscle in the chest, back, and shoulders through a combination of compound and isolation exercises. Each exercise emphasizes proper form to maximize results while minimizing injury risk.
muscle-building
chest
back
shoulders
intermediate
strength training
Chest
Back
Shoulders
full
muscle
2/7/2025•0 views•intermediate•90 min
Bench Press
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell and bench
Form Instructions
Lie flat on your back on a bench, feet firmly on the floor.
Grip the barbell with hands slightly wider than shoulder-width apart.
Lower the bar to your chest in a controlled manner while keeping your elbows at a 45-degree angle to your body.
Push the barbell back up to the starting position, fully extending your arms.
Bent-Over Barbell Row
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with feet shoulder-width apart, knees slightly bent.
Bend at your hips to a 45-degree angle, keeping your back straight.
Grip the barbell with palms facing down, hands shoulder-width apart.
Pull the barbell towards your lower rib cage, keeping your elbows close to your body.
Lower the barbell back down in a controlled motion.
Incline Dumbbell Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dumbbells and incline bench
Form Instructions
Set the bench to a 30-45 degree incline.
Lie back on the bench holding a dumbbell in each hand, arms extended above your chest.
Lower the dumbbells to your chest, keeping your elbows at a 45-degree angle.
Press the dumbbells back to the starting position while keeping your core engaged.
Pull-Ups
Details
Sets
4
Reps
6-10
Rest
90s
Equipment
Pull-up bar
Form Instructions
Grip the pull-up bar with palms facing away, hands shoulder-width apart.
Hang with your arms fully extended and your legs off the ground.
Pull yourself up until your chin is above the bar, squeezing your shoulder blades together at the top.
Lower yourself back down to the starting position in a controlled manner.
Seated Dumbbell Shoulder Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dumbbells and bench
Form Instructions
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells overhead, extending your elbows without locking them.
Lower the dumbbells back to shoulder height while maintaining a controlled motion.
Lat Pulldowns
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Cable machine with wide bar attachment
Form Instructions
Sit at the lat pulldown machine and grasp the wide bar with a grip slightly wider than shoulder-width.
Pull the bar down towards your upper chest, squeezing your shoulder blades together.
Control the bar back to the starting position with arms fully extended.
Arnold Press
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand or sit with a dumbbell in each hand, palms facing you at shoulder height.
As you press the dumbbells overhead, rotate your palms to face away from you at the top.
Lower the dumbbells back to shoulder height while reversing the rotation.
Chest Fly
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells and bench
Form Instructions
Lie on a flat bench with a dumbbell in each hand, palms facing in.
Start with the dumbbells above your chest, slightly bent elbows.
Lower the dumbbells out to the sides, keeping your elbows slightly bent until you feel a stretch in your chest.
Bring the dumbbells back together, squeezing your chest muscles.
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