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25-Minute Lunch Break Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The 25-Minute Lunch Break Plan routine by alzeriz is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
25-minute lunch break weightlifting program, 5 working days a week (Monday to Friday), with rest on Saturday and Sunday. An intermediate level workout routine that focuses on balancing strength and muscle building and splitting muscles throughout the week to avoid fatigue. Rest for 30–45 seconds between exercises and 60–90 seconds between sets. Be sure to warm up for 3–5 minutes before starting (jump rope, joint warm-ups). Every 4 weeks, you can switch exercises or gradually increase the weight.
Routine detail
Mon
Workout Day #1
Est. 24 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Push-Up
1 Set x 20 Reps
Tue
Workout Day #2
Est. 25 min
4 exercises
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Hammer Curl
2 Sets x 10 Reps
Wed
Workout Day #3
Est. 27 min
4 exercises
Machine Squat
4 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Single-Leg Curl
6 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Thu
Workout Day #4
Est. 27 min
5 exercises
Machine Shoulder Press
4 Sets x 6 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
Plank
3 Sets
Weight Plate Russian Twist
2 Sets x 20 Reps
Fri
Workout Day #5
Est. 20 min
4 exercises
Kettlebell Single-Leg Deadlift
8 Sets x 6 Reps
Kettlebell Swing
3 Sets x 8 Reps
burpees
2 Sets x 10 Reps
Trap Bar Farmer’s Walk
2 Sets x 10 Reps
