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The Busy Man's Workout Plan
General
Intermediate
Barbell
Plan Details
The The Busy Man's Workout Plan routine by AmanTapas is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push - A
Est. 62 min
6 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cooldown
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 3
Pull - A
Est. 74 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cooldown
1 Set
Barbell Shrug
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 4
Push - B
Est. 63 min
7 exercises
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Cooldown
1 Set
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 8
Pull - B
Est. 66 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Close Grip Hammer Row on T- Bar
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Cooldown
1 Set
Barbell Shrug
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
