catchup weekends
General
Advanced
Barbell
Plan Details
The catchup weekends routine by bk-009 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
when you are traveling total body two day split. keeps you in shape the entire time. give it a go and see
Routine detail
Day 1
chest shoulder bicept
Est. 104 min
12 exercises
Barbell Incline Bench Press
3 Sets x 12,10,4 Reps
Barbell Incline Bench Press
3 Sets x 6,6,4 Reps
Barbell Bench Press
3 Sets x 6,6,4 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,6,4 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8,6,4 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8,6,4 Reps
Cable Crunch Kneeling Rotation
3 Sets
Hanging Knee Raise Rotation
3 Sets
Day 8
[2020-11-10] Workout
Est. 108 min
8 exercises
Walking
1 Set
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 9
leg back tricept
Est. 110 min
13 exercises
Barbell Squat
3 Sets x 12,10,4 Reps
Barbell Squat
3 Sets x 6,6,4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8,6,4 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets
Dumbbell Calf Raise
3 Sets
Machine Calf Press
3 Sets
Barbell Deadlift
3 Sets x 12,10,4 Reps
Barbell Deadlift
3 Sets x 6,6,4 Reps
Pull-Up
3 Sets
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8,6,4 Reps
Machine Dip
3 Sets x 8,6,6 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
