Chanda
General
Advanced
Dumbbell
Plan Details
The Chanda routine by Jshuey4033 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 120 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Booty
Est. 119 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Bridge
3 Sets
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
REST DAY
Est. 0 min
0 exercises
This day is empty
Thu
Back and Biceps
Est. 120 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Shoulders
Est. 119 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
REST DAY
Est. 0 min
0 exercises
This day is empty
