chest and shoulders
General
Intermediate
Machine strength
Plan Details
The chest and shoulders routine by iky- is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
walking
Est. 0 min
0 exercises
This day is empty
Any
push 1
Est. 77 min
10 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Leverage Decline Chest Press
2 Sets x 15 Reps
Any
chest 1
Est. 63 min
7 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Any
legs and core 2
Est. 55 min
6 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Any
pull 2
Est. 127 min
9 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Cable One-Arm Rotational Row
3 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Walking
1 Set
Any
chest 2
Est. 68 min
8 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Any
pull 1
Est. 59 min
7 exercises
Machine Landmine Row (Reverse Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Any
back 2
Est. 59 min
7 exercises
Pull-Up
3 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Any
biceps and triceps
Est. 62 min
9 exercises
Chin-Up (Close Grip)
1 Set x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Any
arms
Est. 85 min
4 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Walking
1 Set
Any
random
Est. 110 min
7 exercises
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Walking
1 Set
Any
back 1
Est. 71 min
9 exercises
Pull-Up
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Any
legs and core 1
Est. 56 min
6 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Any
shoulders 2
Est. 56 min
6 exercises
Barbell Military Press
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Any
shoulders 1
Est. 56 min
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Any
push 2
Est. 151 min
14 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Any
cardio
Est. 62 min
1 exercise
Walking
1 Set
