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TM phase 1 Chest
General
Beginner
Machine strength
Plan Details
The TM phase 1 Chest routine by TariqMahmood is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest Day
Est. 64 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Wed
Back day
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Thu
Shoulder Day
Est. 44 min
5 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Sat
Leg Day
Est. 62 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
