Project Iron Chest - JEFIT

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Project Iron Chest - JEFIT

Project Iron Chest banner

Project Iron Chest

AUDIO TIP

Cutting

Advanced

None

Plan Details

The Project Iron Chest routine by Ranger0976 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

So, I keep this general Cycle and go about 6 weeks with progressive overload (generally when I peek - 6 weeks into it). This is Chest 2x/week and then in 6 weeks I will switch to Arms 2x/week, then maybe Legs 2x, Back, Shoulders, etc.. obviously I won’t do Chest on the Full Body Days (and I will go light Triceps because I’m hitting them on Chest Day twice a week). I can share the different Cycles as I go through them, I just finished Arms for 6 weeks (I also take a week completely OFF between my 6 week cycles).

Routine detail

Day 1

Workout 1: Chest 1

Est. 0 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,9,7,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6,6,7,8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12,11,10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12,11,10 Reps

Push-Up Demonstration

Push-Up

2 Sets x 15,12 Reps

Day 2

Workout 2: Total Body 1

Est. 0 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Leg Extensions with 3 sec hold Demonstration

Leg Extensions with 3 sec hold

4 Sets x 15 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 30 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

3 Sets x 12 Reps

Cable One Arm High Hammer Curl Demonstration

Cable One Arm High Hammer Curl

3 Sets x 12 Reps

1 1/2 Side Lateral Raises Demonstration

1 1/2 Side Lateral Raises

3 Sets x 15 Reps

Day 3

Abs & Cardio

Est. 0 min

6 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20,18,15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15,12,10 Reps

Plank Demonstration

Plank

3 Sets

Side Bridge Demonstration

Side Bridge

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 18,18,15 Reps

Torso Rotation Machine Demonstration

Torso Rotation Machine

3 Sets x 15,15,12 Reps

Day 4

Workout 3: Chest 2

Est. 0 min

6 exercises

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Cable One Arm Crossover Demonstration

Cable One Arm Crossover

3 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

DB Incline Coffin Press Demonstration

DB Incline Coffin Press

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

2 Sets x 20 Reps

Day 5

Workout 4: Total Body 2

Est. 0 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 30 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Rope HV Face Pulls Demonstration

Cable Rope HV Face Pulls

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Day 6

Cardio & Abs

Est. 0 min

5 exercises

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 15,12,10,10 Reps

Circular Hanging Leg Lifts Demonstration

Circular Hanging Leg Lifts

3 Sets x 3,3,2 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10,13,15,12 Reps

Torso Rotation Machine Demonstration

Torso Rotation Machine

4 Sets x 15,13,12,10 Reps

Short Intervals Demonstration

Short Intervals

6 Sets

Day 7

Sunday Savage Circuit

Est. 0 min

7 exercises

Kettlebell Swing Demonstration

Kettlebell Swing

4 Sets x 15,15,15,12 Reps

Tire Hammer Slams Demonstration

Tire Hammer Slams

4 Sets x 15,12,10,8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 6,6,4,4 Reps

DB Alternating Gorilla Rows Demonstration

DB Alternating Gorilla Rows

4 Sets x 15,12,10,10 Reps

Plank with Shoulder Taps Demonstration

Plank with Shoulder Taps

4 Sets x 15,12,10,10 Reps

Jump Rope Demonstration

Jump Rope

4 Sets

Rowing Demonstration

Rowing

5 Sets