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Workout with a focus on the chest
Bulking
Intermediate
Machine strength
Plan Details
The Workout with a focus on the chest routine by aarivanov is a 31 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day 32 8-4 = Day 24 6-4 This training program is designed to focus on the chest, while it trains more often and in greater volume, but full rest days are observed with minimal damage to other muscle groups. It is precisely rigorous load cycling that is the calling card of this program. Only the most effective methods and exercises, which are built in such a way that it is as difficult for the body to adapt to the load, and adaptation (and accordingly - growth) took place all the time, without stagnation and “plateau”.
Routine detail
Day 1
1-1 chest strength + triceps
Est. 94 min
8 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Push-Up
1 Set
Elliptical Training
1 Set
Day 2
1-2 back + shoulders
Est. 100 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 3
1-3 chest pump + biceps
Est. 76 min
7 exercises
Elliptical Training
1 Set
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets
Elliptical Training
1 Set
Day 4
1-4 legs
Est. 92 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Barbell Squat
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 5
2-1 chest power + triceps
Est. 83 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Push-Up
3 Sets
Elliptical Training
1 Set
Day 6
2-2 back + shoulders
Est. 105 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Elevated Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 7
2-3 chest pump + biceps
Est. 67 min
7 exercises
Elliptical Training
1 Set
Dumbbell Incline Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Pulldown Bicep Curl
3 Sets x 12 Reps
Single-Leg Push-Up
3 Sets
Elliptical Training
1 Set
Day 8
2-4 legs
Est. 82 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 9
3-1 chest strength + triceps
Est. 205 min
8 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Push-Up
3 Sets
Elliptical Training
1 Set
Day 10
3-2 back + shoulders
Est. 240 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 8 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 11
3-3 chest pump + biceps
Est. 79 min
7 exercises
Elliptical Training
1 Set
Machine Fly
2 Sets x 20 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 12
3-4 legs
Est. 92 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Barbell Squat
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 13
4-1 chest strength + triceps
Est. 95 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Push-Up
3 Sets
Elliptical Training
1 Set
Day 14
4-2 back + shoulders
Est. 98 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Cable One-Arm Seated Row
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 15
4-3 chest pump + biceps
Est. 60 min
6 exercises
Elliptical Training
1 Set
Dumbbell Incline Fly
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 16
4-4 legs
Est. 86 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Hack Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 17
5-1 chest strength + triceps
Est. 100 min
8 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 18
5-2 back + shoulders
Est. 99 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 8 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 19
5-3 chest pump + biceps
Est. 75 min
7 exercises
Elliptical Training
1 Set
Cable Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets
Elliptical Training
1 Set
Day 20
5-4 legs
Est. 194 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Barbell Squat
5 Sets x 6 Reps
Hack Squat (Narrow Stance)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Elliptical Training
1 Set
Day 21
6-1 ?chest strength + triceps
Est. 91 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Cable One-Arm Tricep Extension
2 Sets x 20 Reps
Push-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 22
6-2 back + shoulders
Est. 91 min
9 exercises
Elliptical Training
1 Set
Rowing
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 23
6-3 chest pump + biceps
Est. 66 min
7 exercises
Elliptical Training
1 Set
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Cable Pulldown Bicep Curl
2 Sets x 20 Reps
Single-Leg Push-Up
3 Sets
Elliptical Training
1 Set
Day 24
6-4 legs
Est. 79 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Hack Squat
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 20 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Elliptical Training
1 Set
Day 25
7-1 chest strength + triceps
Est. 102 min
8 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Push-Up
3 Sets
Elliptical Training
1 Set
Day 26
7-2 back + shoulders
Est. 96 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 10 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 27
7-3 chest pump + biceps
Est. 75 min
7 exercises
Elliptical Training
1 Set
Dumbbell Incline Fly
2 Sets x 20 Reps
Cable Flat Bench Fly
2 Sets x 20 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets
Elliptical Training
1 Set
Day 28
7-4 legs
Est. 87 min
8 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Barbell Squat
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 29
8-1 chest strength + triceps
Est. 93 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Push-Up
3 Sets
Elliptical Training
1 Set
Day 30
8-2 back + shoulders
Est. 99 min
10 exercises
Elliptical Training
1 Set
Rowing
1 Set
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Cable One-Arm Seated Row
2 Sets x 20 Reps
Dumbbell Seated Shrug
3 Sets x 10 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 31
8-3 chest pump + biceps
Est. 55 min
7 exercises
Elliptical Training
1 Set
Cable Incline Fly
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets
Elliptical Training
1 Set
