The Lunch Break Special (35 min each day)
Bulking
Intermediate
Barbell
Plan Details
The The Lunch Break Special (35 min each day) routine by rdrizzle is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1-10 METHOD After a warm-up set or two, find a weight you’re only able to get 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets. The only rest you get is when you’re unloading the weights. This was a very effective way to vary things, and it’s a total shocker to the muscle. STRIPPING METHOD/SHOCKING PRINCIPLE Immediately after your final work set, take some weight off and get 5-10 reps. Then with no rest keep repeating, reducing your weight until you’re down to the bar, repping that for 20 reps MAX EFFORT Pick 1 exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1 (max)
Routine detail
Mon
Chest, Triceps and Shoulders
Est. 42 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Cardio and Abs
Est. 35 min
3 exercises
Elliptical Training
1 Set
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Wed
Legs and Back
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Thu
Cardio and Abs
Est. 34 min
3 exercises
Elliptical Training
1 Set
Decline Crunch
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Fri
Biceps, Forearms and Back
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
