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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
4 Sets x 10,9,7,6 Reps
Dumbbell Incline Bench Press
4 Sets x 6,6,7,8 Reps
Dumbbell Pullover
3 Sets x 12,11,10 Reps
Dumbbell Fly
3 Sets x 12,11,10 Reps
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)
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Leg Extensions with 3 sec hold
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 30 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable One Arm High Hammer Curl
3 Sets x 12 Reps
1 1/2 Side Lateral Raises
3 Sets x 15 Reps
Day 3
Abs & Cardio
Est. 0 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 20,18,15 Reps
Hanging Leg Raise
3 Sets x 15,12,10 Reps
Plank
3 Sets
Side Bridge
3 Sets
Machine Ab Crunch
3 Sets x 18,18,15 Reps
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
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable One Arm Crossover
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
DB Incline Coffin Press
3 Sets x 12 Reps
Push-Up
2 Sets x 20 Reps
Day 5
Workout 4: Total Body 2
Est. 0 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 30 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Rope HV Face Pulls
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 6
Cardio & Abs
Est. 0 min
5 exercises
Parallel Bar Hip Raise
4 Sets x 15,12,10,10 Reps
Circular Hanging Leg Lifts
3 Sets x 3,3,2 Reps
Machine Ab Crunch
4 Sets x 10,13,15,12 Reps
Torso Rotation Machine
4 Sets x 15,13,12,10 Reps
Short Intervals
6 Sets
Day 7
Sunday Savage Circuit
Est. 0 min
7 exercises
Kettlebell Swing
4 Sets x 15,15,15,12 Reps
Tire Hammer Slams
4 Sets x 15,12,10,8 Reps
Dumbbell Step-Up
4 Sets x 6,6,4,4 Reps
DB Alternating Gorilla Rows
4 Sets x 15,12,10,10 Reps
Plank with Shoulder Taps
4 Sets x 15,12,10,10 Reps
Jump Rope
4 Sets
Rowing
5 Sets
