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Mon-Fri Meathead Bonanza
General
Intermediate
Machine strength
Plan Details
The Mon-Fri Meathead Bonanza routine by sgerling is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
More focused to get in and out on a 1 hr lunch break but still gain meathead status.
Routine detail
Mon
Back
Est. 95 min
5 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Plank
3 Sets
Walking
1 Set
Tue
Chest
Est. 94 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Legs
Est. 38 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Side Step-Up
3 Sets x 30 Reps
Thu
Shoulders
Est. 47 min
6 exercises
Dumbbell Cuban Press
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Fri
Arms
Est. 47 min
6 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
