waterbury chest
Bulking
Intermediate
Machine strength
Plan Details
The waterbury chest routine by Nawidus is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
3
Est. 114 min
13 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Squat
6 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Treadmill Running
1 Set
Any
1
Est. 94 min
13 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Any
2
Est. 108 min
13 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Treadmill Running
1 Set
