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Working Professional Gym Plan
General
Intermediate
Body
Plan Details
The Working Professional Gym Plan routine by ChiranjeevJain is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Biceps Mon
Est. 75 min
10 exercises
Elliptical Training
1 Set
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 2
Cardio Core Abs Tues
Est. 96 min
10 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Crunch
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 15 Reps
Alternating Reach and Catch
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Plank
4 Sets
Barbell Seated Twist
4 Sets x 15 Reps
Barbell Side Bend
4 Sets x 15 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Chest
Est. 44 min
6 exercises
Elliptical Training
1 Set
Push-Up
2 Sets x 25 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 5
Legs Core
Est. 85 min
11 exercises
Leg Raise
2 Sets x 25 Reps
Sit-Up
2 Sets x 25 Reps
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Sumo Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Shoulder Triceps
Est. 75 min
10 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
