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W12A Weekend Plan For Working Professional
General
Intermediate
Barbell
Plan Details
The W12A Weekend Plan For Working Professional routine by taylouis2012 is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
Est. 71 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Plank
3 Sets
Barbell Bench Press
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 2
Lower Body
Est. 56 min
9 exercises
Bodyweight Wall Squat
2 Sets x 25 Reps
Barbell Squat
2 Sets x 25 Reps
Barbell Deadlift
2 Sets x 25 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 25 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 25 Reps
Mountain Climber
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 25 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
