make your weaks (chest, triceps) strong
General
Advanced
Machine strength
Plan Details
The make your weaks (chest, triceps) strong routine by PuppetJD is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Beine
Est. 112 min
8 exercises
Walking
1 Set
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Mon
Beine
Est. 112 min
8 exercises
Walking
1 Set
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Tue
Brust, Trizeps
Est. 116 min
8 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Thu
Schulter, Nacken, Trizeps
Est. 131 min
11 exercises
Walking
1 Set
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Fri
Brust, Bizeps, Bauch
Est. 119 min
9 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Sun
Rücken, Hintere Schulter
Est. 118 min
9 exercises
Walking
1 Set
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Sun
Rücken, Hintere Schulter
Est. 118 min
9 exercises
Walking
1 Set
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
