joshua.spearing
Super Chop
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Super Chop routine by joshua.spearing is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Mon
Tue
Wed
Thu
Fri
Chest, Shoulders, and Triceps
Est time: 172 min
24 exercises
Smith Machine Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Smith Machine Incline Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Smith Machine Decline Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable High Pulley Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps
Sets
6
Reps
12
Interval
00:00
Rest Time
00:45
Cable Shoulder Extension
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable One-Arm Tricep Pushdown
Triceps
Sets
6
Reps
12
Interval
00:00
Rest Time
00:45
Cable Lower Chest Raise
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Single Arm Low Cable Cross-Over
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable Mid Chest Crossover
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Bent-Over Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Alternating Press (Palms In)
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Reverse Fly
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Shoulder Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Dip
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
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