Chest Focus - JEFIT

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Chest Focus - JEFIT

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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.

Still a work in progress. Hits chest 2x a week, arms (1 exercise of bi and tri) every day except on lower day.

Routine detail

Day 1

Chest and Arms

Est. 0 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12,8,8,7,5 Reps

Cabke Press Around Demonstration

Cabke Press Around

4 Sets x 12 Reps

Bayesian curls Demonstration

Bayesian curls

4 Sets x 12,12,10,10 Reps

Cable Incline Tricep Extension Demonstration

Cable Incline Tricep Extension

4 Sets x 10,5,12,15 Reps

Cable crossover lower chest Demonstration

Cable crossover lower chest

4 Sets x 12,12,12,11 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 10,10,11,11 Reps

Cable Decline Press Demonstration

Cable Decline Press

4 Sets x 9,9,10,10 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 10,10,8,6 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 10,10,10,11 Reps

Barbell Shrug Demonstration

Barbell Shrug

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

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12,12,11,11 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Seated cuff Y-raise Demonstration

Seated cuff Y-raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8,8,8,12 Reps

High cable rear delt fly Demonstration

High cable rear delt fly

4 Sets x 11 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 and Arms

Est. 0 min

7 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

Cable Standing Push Downs Demonstration

Cable Standing Push Downs

3 Sets x 12 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