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Weekend Plan For Working Professional
General
Intermediate
Barbell
Plan Details
The Weekend Plan For Working Professional routine by ChiranjeevJain is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
Est. 70 min
9 exercises
Push-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14 Reps
Barbell Curl
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Day 2
Lower Body
Est. 76 min
9 exercises
Stationary Bike
1 Set
Bodyweight Wall Squat
2 Sets x 25 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 10 Reps
