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chestbackleg2
General
Intermediate
Machine strength
Plan Details
The chestbackleg2 routine by debstyle is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
chesttricep
Est. 68 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 2
backandbicep
Est. 85 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Walking
1 Set
Day 3
legandshoulder
Est. 143 min
13 exercises
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Leg Pull-In
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Rowing
1 Set
