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Coach Ickys Exercise plan
General
Advanced
Machine strength
Plan Details
The Coach Ickys Exercise plan routine by ArianIcaza is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Put out.
Routine detail
Day 1
Chestys
Est. 108 min
17 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 2
Backsies
Est. 117 min
19 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable Rope Seated Crossover Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Day 3
Boulders
Est. 240 min
31 exercises
Barbell Upright Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable Seated Row to Neck
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Cuban Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Dublin Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 8 Reps
Dumbbell One-Arm Press (Palms In)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Day 4
The Guns
Est. 104 min
16 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 5
Leggies
Est. 96 min
14 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Bench Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 6
Don't be a bitch. Start day 1
Est. 0 min
0 exercises
This day is empty
Day 7
Abs
Est. 95 min
12 exercises
Oblique Crunch
3 Sets x 25 Reps
Side Bridge
3 Sets
Ab Draw Leg Slide
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Leg Pull-In
3 Sets x 25 Reps
Abdominal Pendulum
3 Sets x 25 Reps
Air Bike
3 Sets x 25 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Cross Body Crunch
3 Sets x 25 Reps
Alternating Leg Bridge
3 Sets x 25 Reps
