Chest Focused Week
Bulking
Intermediate
Dumbbell
Plan Details
The Chest Focused Week routine by Coltteammember is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
When the rep count is separated by a decimal, that is the intended range of sets needed to hit based on the weight you use.
Routine detail
Day 1
Heavy Chest Day
Est. 90 min
5 exercises
Machine Fly
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Day 2
Heavy Shoulders & Back
Est. 115 min
6 exercises
Machine Deltoid Raise
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
T Bar Row
5 Sets x 6 Reps
Day 4
Heavy Biceps & Triceps Day
Est. 114 min
6 exercises
Dumbbell Incline Curl
5 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 6 Reps
Standing Reverse Preacher Dumbell Curl
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 6 Reps
Dumbbell Tricep Extension
5 Sets x 6 Reps
Day 4
Leg Day
Est. 132 min
7 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Machine Seated Leg Curl
5 Sets x 6 Reps
Kick Back Machine
5 Sets x 6 Reps
Calf Extension Machine
5 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Dumbbell Calf Raise
5 Sets x 6 Reps
Day 5
Chest Day
Est. 120 min
6 exercises
Dumbbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Dumbbell Decline Bench Press
5 Sets x 6 Reps
Dumbbell Decline Fly
5 Sets x 6 Reps
