Port City Pecks
General
Intermediate
Machine strength
Plan Details
The Port City Pecks routine by coltonkyle is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Tri's for the Guys, Curls for the Girls
Routine detail
Mon
Don't Skip Leg Day
Est. 108 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Ab Circuit
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Tue
Tits and Bi's
Est. 115 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Wed
Ass and Abs
Est. 112 min
9 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Ab Circuit
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Jerkin - Shoulders and Tri's
Est. 114 min
9 exercises
Treadmill Running
1 Set
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Fri
Booty for the Tootie
Est. 108 min
8 exercises
Treadmill Running
1 Set
Barbell Lateral Lunge
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Ab Circuit
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Any
Catch Up
Est. 114 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
