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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
5 Sets x 12,8,8,7,5 Reps
Cabke Press Around
4 Sets x 12 Reps
Bayesian curls
4 Sets x 12,12,10,10 Reps
Cable Incline Tricep Extension
4 Sets x 10,5,12,15 Reps
Cable crossover lower chest
4 Sets x 12,12,12,11 Reps
Cable Mid Chest Crossover
4 Sets x 10,10,11,11 Reps
Cable Decline Press
4 Sets x 9,9,10,10 Reps
Landmine Press
4 Sets x 10,10,10,9 Reps
Day 2
Shoulders and Arms
Est. 0 min
8 exercises
Barbell Seated Press
4 Sets x 10,10,8,6 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10,10,10,11 Reps
Barbell Shrug
5 Sets x 10,12,12,12,12 Reps
Barbell Upright Row
4 Sets x 12,12,11,11 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Seated cuff Y-raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8,8,8,12 Reps
High cable rear delt fly
4 Sets x 11 Reps
Day 3
Legs
Est. 0 min
8 exercises
Kettlebell Goblet Squat
2 Sets x 15 Reps
Barbell Squat
5 Sets x 15,10,10,10,11 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10,10,9,8 Reps
Dumbbell Romanian Deadlift
4 Sets x 12,11,11,11 Reps
Cable Leg Kickback
3 Sets x 12,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 4
Chest and Arms
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 12,10,10,9,9 Reps
Cable Rope Hammer Curl
4 Sets x 12,11,12,12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 9,10,8,6 Reps
Incline bench rope push down
4 Sets x 8,8,8,10 Reps
Cable Standing Push Downs
3 Sets x 12 Reps
Day 5
Back and Arms
Est. 0 min
8 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable tricep cross extension
4 Sets x 12,12,11,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,11,10 Reps
Cable Seated Row
4 Sets x 12,11,12,11 Reps
Cable Bicep Curl
4 Sets x 12,12,7,6 Reps
Cable lat pull in
4 Sets x 8,10,10,8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 9,10,9,9 Reps
Cable Shoulder Extension
4 Sets x 12,12,11,10 Reps
Day 6
Contest Exercises
Est. 0 min
1 exercise
Barbell Ab Rollout
3 Sets x 12 Reps
