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Super Chop
General
Intermediate
Machine strength
Plan Details
The Super Chop routine by joshua.spearing is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Shoulders, and Triceps
Est. 172 min
24 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Single Arm Low Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Tue
Core and Forearms
Est. 134 min
15 exercises
Elliptical Training
1 Set
Crunch Bench - Upper
3 Sets x 12 Reps
Crunch Bench - Lower
3 Sets x 12 Reps
Dual Ab Machine
3 Sets x 12 Reps
Twisting Oblique Machine
6 Sets x 12 Reps
Prestige Ab Machine
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 12 Reps
Smith Machine Reverse Forearm Lift
3 Sets x 12 Reps
Cable Judo Flip
6 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
Cable Wood Chop
6 Sets x 12 Reps
Dumbbell One-Arm Reverse Curl
6 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 12 Reps
Wed
Cardio and Fun
Est. 32 min
1 exercise
Elliptical Training
1 Set
Thu
Legs
Est. 127 min
14 exercises
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Leg Thrust Machine
6 Sets x 12 Reps
Calf Raise Machine
3 Sets x 12 Reps
Cable Leg Kickback
6 Sets x 12 Reps
Cable Hip Abduction
6 Sets x 12 Reps
Cable Standing Leg Curl
6 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Smith Machine Split Squat
6 Sets x 12 Reps
Fri
Back and Biceps
Est. 132 min
17 exercises
Elliptical Training
1 Set
Cable One-Arm High Curl
6 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
6 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
MTS Front Pulldown
3 Sets x 12 Reps
Reverse Butterfly Machine
3 Sets x 12 Reps
MTS Row
3 Sets x 12 Reps
