Chest Focus - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Chest Focus - JEFIT

Chest Focus banner

Chest Focus

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The Chest Focus routine by rdernbach is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Chest

Est. 0 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12,10,9,8,8 Reps

Bayesian curls Demonstration

Bayesian curls

4 Sets x 12,11,9,8 Reps

Cable Standing Push Downs Demonstration

Cable Standing Push Downs

4 Sets x 12,12,12,11 Reps

Cable Rope Incline Tricep Extension Demonstration

Cable Rope Incline Tricep Extension

4 Sets x 12,12,10,9 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 11,11,10,10 Reps

Cable crossover lower chest Demonstration

Cable crossover lower chest

4 Sets x 12,12,11,10 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

4 Sets x 10,10,9,8 Reps

Landmine Press Demonstration

Landmine Press

4 Sets x 10,10,10,9 Reps

Day 2

Shoulders and Arms

Est. 0 min

8 exercises

Barbell Seated Press Demonstration

Barbell Seated Press

4 Sets x 10,10,9,8 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

4 Sets x 12 Reps

Barbell JM Press Demonstration

Barbell JM Press

4 Sets x 10,11,11,8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12,10,9,9 Reps

High cable rear delt fly Demonstration

High cable rear delt fly

4 Sets x 11 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 11,11,10,8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Day 3

Legs

Est. 0 min

8 exercises

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

2 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15,10,10,10,11 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 15 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10,10,9,8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

4 Sets x 12,11,11,11 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 12,10,10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Day 4

Chest

Est. 0 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12,10,10,9,9 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12,11,12,12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 9,10,8,6 Reps

Incline bench rope push down Demonstration

Incline bench rope push down

4 Sets x 8,8,8,10 Reps

Day 5

Back and Arms

Est. 0 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable tricep cross extension Demonstration

Cable tricep cross extension

4 Sets x 12,12,11,10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,12,11,10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12,11,12,11 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12,12,7,6 Reps

Cable lat pull in Demonstration

Cable lat pull in

4 Sets x 8,10,10,8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 9,10,9,9 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12,12,11,10 Reps

Day 6

Contest Exercises

Est. 0 min

1 exercise

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 12 Reps