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chandler plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The chandler plan routine by chandler.a is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My routine
Routine detail
Mon
Chest/triceps
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Push-Up
1 Set x 8 Reps
Tue
Back/ biceps
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Thu
Triceps/chest/shoulders
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Mid Chest Crossover
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
Biceps/back
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Smith Machine Bent-Over Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
7 exercises
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Stability Ball Pike Push-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Jump Rope
3 Sets
Any
New Workout
Est. 0 min
4 exercises
Jump Rope
3 Sets
Jump Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Running
3 Sets
