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Penra83's Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The Penra83's Plan routine by Penra83 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
intense 7 day routine mainly focused on upper body with one day a week legs and 3 days a week each for chest and back
Routine detail
Any
Chest #1
Est. 123 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
dip chest press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Back #1
Est. 111 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
cable bent over row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Any
Chest #2
Est. 108 min
11 exercises
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
overhead one arm cable extension
3 Sets x 8 Reps
ez bar cable extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
lat raise cable up
3 Sets x 8 Reps
Any
Back #2
Est. 120 min
13 exercises
cable bent over row
3 Sets x 8 Reps
cable shrugs
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
smith one arm shrug
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
bayesian cable curl
3 Sets x 10 Reps
concentration hammer curls
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
21s
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
1 Set x 8 Reps
Any
chest #3
Est. 79 min
10 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
ez bar cable extension
3 Sets x 10 Reps
negative dumbbell extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 24 Reps
Any
Back #3
Est. 114 min
12 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
bayesian cable curl
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Any
Legs and Shoulders
Est. 90 min
13 exercises
Dumbbell Seated Side Lateral Raise
1 Set
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
smith machine behind the back delta raise
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
