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Chest or shoulder workout plans and diet Here is a sample workout plan and diet that can help you target your chest and shoulders: Workout Plan: Chest and Shoulder Workout Plan (3 days per week) Barbell Bench Press - 3 sets of 8-10 reps Incline Dumbbell Press - 3 sets of 10-12 reps Cable Flyes - 3 sets of 12-15 reps Standing Military Press - 3 sets of 8-10 reps Lateral Raises - 3 sets of 12-15 reps Upright Rows - 3 sets of 10-12 reps Reverse Flyes - 3 sets of 12-15 reps Note: Warm-up before every workout with 10-15 minutes of light cardio and stretching. Diet: To support your muscle-building goals, you'll need to make sure you're eating a diet that's rich in protein, healthy fats, and complex carbohydrates. Here are some foods to include in your diet: Lean Protein Sources: Chicken breast, turkey, fish, lean beef, eggs, tofu, and legumes. Healthy Fats: Avocado, nuts, seeds, olive oil, and fatty fish like salmon and mackerel. Complex Carbohydrates: Whole grains, fruits, vegetables, and beans. It's also important to drink plenty of water throughout the day to stay hydrated, and to avoid sugary drinks and processed foods that can sabotage your efforts. Finally, make sure you're getting enough rest and recovery time between workouts to allow your muscles to heal and grow. Follow for more