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(Chest-Triceps) (Back - Biceps) (Legs - Shoulders) 8-12 reps
General
Intermediate
Machine strength
Plan Details
The (Chest-Triceps) (Back - Biceps) (Legs - Shoulders) 8-12 reps routine by dewulfmichiel is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Monday - Chest + Triceps
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Day 2
Tuesday: Back - Biceps
8 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Day 3
Wednesday: Legs + Shoulders
8 exercises
Barbell Alternating Front and Back Press
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Band Lateral Raise
4 Sets x 8 Reps
Day 4
Thursday - Chest + Triceps
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Day 5
Friday: Back - Biceps
8 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
