Chest&Back / Legs&Shoulders
General
Intermediate
None
Plan Details
The Chest&Back / Legs&Shoulders routine by doslifts is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Train every muscle group twice a week. Start with a Chest and Back workout with some Tricep isolation followed by Legs and Shoulders with some Bicep isolation. Take a rest day or do some light cardio or core exercises and the next day is an alternate Chest and Back workout (with different exercises) followed by an alternate Leg and Back workout. Rest/Cardio/Core for two days and then repeat. Compound movements are performed with 2-3 reps in reserve and isolation/accessories can be to failure or 1-2 reps in reserve.
Routine detail
Day 1
Chest/Back 1
Est. 76 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Rope Lat Prayer
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 2
Legs/Shoulders 1
Est. 77 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Day 3
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Chest/Back 2
Est. 76 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 5
Legs/Shoulders 2
Est. 86 min
9 exercises
Barbell Seated Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 6
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
Day 7
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
