DENSITY 40 MIN
General
Intermediate
Barbell
Plan Details
The DENSITY 40 MIN routine by mclane50 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Do each superset for t 10 minutes, striving for as many sets as possible in that ten minutes. No rest except between Supersets.
Routine detail
Day 1
Legs/Arms
Est. 55 min
9 exercises
Barbell Deep Squat
5 Sets x 6 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
EZ Bar Decline Tricep Extension
5 Sets x 12 Reps
Leg Raise
5 Sets x 20 Reps
EZ Bar Curl
5 Sets x 12 Reps
Day 3
Chest/Back
Est. 48 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dip
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Day 5
Shoulders
Est. 47 min
7 exercises
Barbell Military Press
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Barbell Alternating Front and Back Press
5 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
V-Up
5 Sets x 20 Reps
