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Chanda
General
Advanced
Machine strength
Plan Details
The Chanda routine by iandpsmommy is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back and Biceps
Est. 115 min
9 exercises
Treadmill Running
1 Set
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Tue
Chest and Triceps
Est. 120 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Fly
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 Shoulder Extension
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Wed
Booty
Est. 150 min
13 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Thu
Shoulders
Est. 137 min
11 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Barbell Clean and Jerk
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Fri
Booty
Est. 150 min
13 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
