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1 Hour Before Work
General
Intermediate
Machine strength
Plan Details
The 1 Hour Before Work routine by andcarhc is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Max 60min workout just before work. Lift heavy rest heavy.
Routine detail
Mon
Chest
Est. 58 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Machine Bench Press
4 Sets x 6 Reps
Tue
Back
Est. 58 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Wed
Shoulders
Est. 51 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Thu
Legs
Est. 57 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Calf Raise
4 Sets x 6 Reps
Fri
Arms
Est. 67 min
8 exercises
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 10 Reps
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
