SET A-CHEST

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
dreamweaver0930 on August 19, 2017
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Chest, Back, Triceps, Biceps, Thighs, Calves, Shoulders, Trapezius
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Friday
Description

Set A
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C
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e
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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups-501
-501
-501
-501
Machine Crunches85 lbs.251
85 lbs.251
85 lbs.251
85 lbs.251
85 lbs.251
Chest
Smith Machine Regular Bench Press155 lbs.121
155 lbs.121
155 lbs.121
155 lbs.121
155 lbs.121
Machine Chest Press75 lbs.121
75 lbs.121
75 lbs.121
75 lbs.121
75 lbs.121
Incline Dumbbell Press35 lbs.121
35 lbs.121
35 lbs.121
35 lbs.121
35 lbs.121
Machine Wide Fly100 lbs.121
100 lbs.121
100 lbs.121
100 lbs.121
100 lbs.121
Back
Cross-Bench Dumbbell Pullovers45 lbs.121
45 lbs.121
45 lbs.121
45 lbs.121
45 lbs.121
Triceps
Machine Triceps Dips147 lbs.121
147 lbs.121
147 lbs.121
147 lbs.121
147 lbs.121
Cable Triceps Pushdown with V-Bar45 lbs.121
45 lbs.121
45 lbs.121
45 lbs.121
45 lbs.121
Lying Triceps Extensions40 lbs.121
40 lbs.121
40 lbs.121
40 lbs.121
40 lbs.121
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles200
0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups-501
-501
-501
-501
-501
Machine Crunches80 lbs.251
80 lbs.251
80 lbs.251
80 lbs.251
80 lbs.251
Back
Seated Cable Rows105 lbs.121
105 lbs.121
105 lbs.121
105 lbs.121
105 lbs.121
One-Arm Dumbbell Bent-Over Rows45 lbs.121
45 lbs.121
45 lbs.121
45 lbs.121
45 lbs.121
Wide-Grip Front Pulldowns100 lbs.121
100 lbs.121
100 lbs.121
100 lbs.121
100 lbs.121
Gravitron Assisted Pull Up Machine-121
-121
-121
-121
-121
Machine Overhead Pulldown-max0
Biceps
Standing Alternate Dumbbell Curls25 lbs.121
25 lbs.121
25 lbs.121
25 lbs.121
25 lbs.121
Single-Arm Preacher Hammer Curl20 lbs.121
20 lbs.121
20 lbs.121
20 lbs.121
20 lbs.121
Standing Dumbbell Hammer Curls20 lbs.121
20 lbs.121
20 lbs.121
20 lbs.121
20 lbs.121
AbsIncline Sit-Ups-501-501-501-501Machine Crunches85 lbs.25185 lbs.25185 lbs.25185 lbs.25185 lbs.251ChestSmith Machine Regular Bench Press155 lbs.121155 lbs.121155 lbs.121155 lbs.121155 lbs.121Machine Chest Press75 lbs.12175 lbs.12175 lbs.12175 lbs.12175 lbs.121Incline Dumbbell Press35 lbs.12135 lbs.12135 lbs.12135 lbs.12135 lbs.121BackCross-Bench Dumbbell Pullovers45 lbs.12145 lbs.12145 lbs.12145 lbs.12145 lbs.121ChestMachine Wide Fly100 lbs.121100 lbs.121100 lbs.121100 lbs.121100 lbs.121TricepsMachine Triceps Dips147 lbs.121147 lbs.121147 lbs.121147 lbs.121147 lbs.121Cable Triceps Pushdown with V-Bar45 lbs.12145 lbs.12145 lbs.12145 lbs.12145 lbs.121Lying Triceps Extensions40 lbs.12140 lbs.12140 lbs.12140 lbs.12140 lbs.121AbsIncline Sit-Ups-501-501-501-501-501Machine Crunches80 lbs.25180 lbs.25180 lbs.25180 lbs.25180 lbs.251BackSeated Cable Rows105 lbs.121105 lbs.121105 lbs.121105 lbs.121105 lbs.121One-Arm Dumbbell Bent-Over Rows45 lbs.12145 lbs.12145 lbs.12145 lbs.12145 lbs.121Wide-Grip Front Pulldowns100 lbs.121100 lbs.121100 lbs.121100 lbs.121100 lbs.121Gravitron Assisted Pull Up Machine-121-121-121-121-121Machine Overhead Pulldown-max0BicepsStanding Alternate Dumbbell Curls25 lbs.12125 lbs.12125 lbs.12125 lbs.12125 lbs.121Single-Arm Preacher Hammer Curl20 lbs.12120 lbs.12120 lbs.12120 lbs.12120 lbs.121Standing Dumbbell Hammer Curls20 lbs.12120 lbs.12120 lbs.12120 lbs.12120 lbs.121AbsIncline Sit-Ups-501-501-501-501Machine Crunches85 lbs.25185 lbs.25185 lbs.25185 lbs.25185 lbs.251ChestSmith Machine Regular Bench Press155 lbs.121155 lbs.121155 lbs.121155 lbs.121155 lbs.121Machine Chest Press75 lbs.12175 lbs.12175 lbs.12175 lbs.12175 lbs.121Incline Dumbbell Press35 lbs.12135 lbs.12135 lbs.12135 lbs.12135 lbs.121BackCross-Bench Dumbbell Pullovers45 lbs.12145 lbs.12145 lbs.12145 lbs.12145 lbs.121ChestMachine Wide Fly100 lbs.121100 lbs.121100 lbs.121100 lbs.121100 lbs.121TricepsMachine Triceps Dips147 lbs.121147 lbs.121147 lbs.121147 lbs.121147 lbs.121Cable Triceps Pushdown with V-Bar45 lbs.12145 lbs.12145 lbs.12145 lbs.12145 lbs.121Lying Triceps Extensions40 lbs.12140 lbs.12140 lbs.12140 lbs.12140 lbs.121AbsIncline Sit-Ups-501-501-501-501-501Machine Crunches80 lbs.25180 lbs.25180 lbs.25180 lbs.25180 lbs.251BackSeated Cable Rows105 lbs.121105 lbs.121105 lbs.121105 lbs.121105 lbs.121One-Arm Dumbbell Bent-Over Rows45 lbs.12145 lbs.12145 lbs.12145 lbs.12145 lbs.121Wide-Grip Front Pulldowns100 lbs.121100 lbs.121100 lbs.121100 lbs.121100 lbs.121Gravitron Assisted Pull Up Machine-121-121-121-121-121Machine Overhead Pulldown-max0BicepsStanding Alternate Dumbbell Curls25 lbs.12125 lbs.12125 lbs.12125 lbs.12125 lbs.121Single-Arm Preacher Hammer Curl20 lbs.12120 lbs.12120 lbs.12120 lbs.12120 lbs.121Standing Dumbbell Hammer Curls20 lbs.12120 lbs.12120 lbs.12120 lbs.12120 lbs.121
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles200
Treadmill Walk: Incline 3%0 miles2000 miles200
Treadmill Walk: Incline 3%0 miles2000 miles200

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