Penra83
Penra83's Plan
General
Intermediate
None
Plan Details
The Penra83's Plan routine by Penra83 is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
intense 7 day routine mainly focused on upper body with one day a week legs and 3 days a week each f...
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Chest #1
Est time: 123 min
12 exercises
Barbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Decline Fly
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
02:00
Dumbbell Decline Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Pullover
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
02:00
Dumbbell One-Arm Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
02:00
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
02:00
Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
02:00
dip chest press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Cable Rope Overhead Tricep Extension
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
02:00
Dumbbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
02:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
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