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Chest & Shoulders and Triceps & Beginners Workout

The third day (Thursday) of THE FOUNDATION program will be chest and triceps. For the chest exercises, we're not doing a barbell bench press, we're not even doing a dumbbell bench press. Instead, we'll be doing dumbbell variations—the purpose of this is to improve any muscular imbalances while also forcing the muscles to adapt to multiple, small variations of the movement pattern—similar to the shoulder workout in this program.

As a beginner, it is important to understand correct motor patterns into the brain for safe and effective exercise. It is also recommended that a beginners training should place an emphasis on compound exercises, with isolation exercises added to prevent any weak points developing.

Beginners Exercises

Flat Barbell Bench Press  3 sets of 6-8 repetitions

Push Ups 100-200 reps as quickly as possible

Cable Flies  3-5 sets of 8-15 repetitions
Barbell Overhead Press  3-5 sets of 6-12 repetitions

Standing Dumbbell Lateral Raise 4 sets x 12, 12, 12, 12

Overhead Cable Triceps Extensions  2-3 sets of 8-15 repetitions

Close-grip Presses  3 sets x 10