When working chest, flat bench is a must. I always do flat bench press, incline bench press, decline bench press OR dips, and some sort of flyes(dumbbell or cable). All the presses can be either with barbell or dumbbell. If you don't have a spotter, go with dumbbell.
For shoulders, I always start with military barbell press. Do it standing up, butt flexed, stomach sucked in. Then an exercise for each of the shoulder parts- anterior, middle, posterior. Usually front lifts, side lifts, and rear flyes, but I like to mix it up.
I would strongly suggest focusing on your whole body. It won't take long for your body to even itself out. I would also recommend, just from my personal experimenting with working out, that you do a split routine. If you can dedicate 3 days to lifting, so back/biceps one day, legs/shoulders another, and chest/triceps another. Consider lifting 10/8/6/4 (4 sets of progressively heavier weights- 10 reps of a weight you can lift for 10 reps, then 8 of a heavier you can lift for 8 reps, and so on... It combines mass building with a bit of endurance. Or 5x5, where, after a really light warm up set you lift a weight you can lift 5 times, then rest, then lift 5 more...etc 5 sets of 5 reps. That one's my favorite. I've gained tons of mass and strength and lost alot of body fat on it. Finally, I really recommend focusing first on compound exercises (bench, shoulder press, squats, deadlifts, rows). If you do, your workouts are shorter and more effective.
My programs is: back/biceps: deadlift, bent over barbell row, pull ups or cable pulldown, shrugs, and then a couple biceps workouts. chest/triceps: flat bench, incline bench, dips, flyes, and some triceps workouts. legs/shoulders: squats, military shoulder press, front and side raises, reverse flyes, shrugs.
For shoulders, I always start with military barbell press. Do it standing up, butt flexed, stomach sucked in. Then an exercise for each of the shoulder parts- anterior, middle, posterior. Usually front lifts, side lifts, and rear flyes, but I like to mix it up.
I would strongly suggest focusing on your whole body. It won't take long for your body to even itself out. I would also recommend, just from my personal experimenting with working out, that you do a split routine. If you can dedicate 3 days to lifting, so back/biceps one day, legs/shoulders another, and chest/triceps another. Consider lifting 10/8/6/4 (4 sets of progressively heavier weights- 10 reps of a weight you can lift for 10 reps, then 8 of a heavier you can lift for 8 reps, and so on... It combines mass building with a bit of endurance. Or 5x5, where, after a really light warm up set you lift a weight you can lift 5 times, then rest, then lift 5 more...etc 5 sets of 5 reps. That one's my favorite. I've gained tons of mass and strength and lost alot of body fat on it. Finally, I really recommend focusing first on compound exercises (bench, shoulder press, squats, deadlifts, rows). If you do, your workouts are shorter and more effective.
My programs is:
back/biceps: deadlift, bent over barbell row, pull ups or cable pulldown, shrugs, and then a couple biceps workouts.
chest/triceps: flat bench, incline bench, dips, flyes, and some triceps workouts.
legs/shoulders: squats, military shoulder press, front and side raises, reverse flyes, shrugs.
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