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Lunch Workout
General
Beginner
Machine strength
Plan Details
The Lunch Workout routine by Meyerz2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Short workout
Routine detail
Mon
Chest/Triceps
Est. 32 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Cable Decline Chest Fly
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Tue
Cardio/Abs
Est. 40 min
8 exercises
Treadmill Running
1 Set
Spiderman Planks
2 Sets x 10 Reps
Air Bike
2 Sets x 10 Reps
Cable Rotation
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Swiss Ball Rollout
2 Sets x 10 Reps
Ab Draw Leg Slide
2 Sets x 10 Reps
Machine Back Extension
2 Sets x 10 Reps
Wed
Legs/Shoulders
Est. 41 min
10 exercises
Treadmill Running
1 Set
Dumbbell Walking Lunge
2 Sets x 10 Reps
Barbell Front Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Thu
Cardio/Abs
Est. 42 min
7 exercises
Treadmill Running
1 Set
Machine Ab Crunch
2 Sets x 20 Reps
Side Bridge
2 Sets
Decline Bench Leg Raise with Hip Thrust
2 Sets x 12 Reps
Decline Bench Rotational Sit-Up
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Machine Back Extension
2 Sets x 12 Reps
Fri
Back/Biceps
Est. 35 min
8 exercises
Treadmill Running
1 Set
Cable Seated Row
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Reverse Flyes
2 Sets x 12 Reps
Standing biceps curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
