Peach - Pecs - Arms
General
Intermediate
None
Plan Details
The Peach - Pecs - Arms routine by Stillabower is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3 week routine. 3 days a week Example W2D1 = Week 2 Day 1. A+B, A+C, and B+C is just the 3 different workouts for each day merged. Pay no attention. Intention is to tighten arms, make the breast pop, peach booty, improve posture and overall improved athletic appearance.
Routine detail
Day 1
W1D1 - Glutes (AB)
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 30 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 2
W1D2 - Arms and Shoulder (AB)
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Day 3
W1D3 - Chest
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Day 4
W2D1 - Glutes (AC)
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Bodyweight Walking Lunge
2 Sets x 20 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 30 Reps
Day 5
W2D2 - Arms + Shoulders (AC)
Est. 0 min
5 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 6
W2D3 - Chest
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Day 7
W3D1 - Glutes (BC)
Est. 0 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 30 Reps
Day 8
W3D2 - Arms + Shoudlers (BC)
Est. 0 min
5 exercises
Bench Dip
2 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 9
W3D3 - Chest
Est. 0 min
5 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
