40 Hour Weekday WorkOwts (Week 1)
General
Intermediate
Machine strength
Plan Details
The 40 Hour Weekday WorkOwts (Week 1) routine by Geekhangover is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Quick WorkOwts for the work week
Routine detail
Day 1
Legs/Glutes
Est. 47 min
8 exercises
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Kettlebell Sumo Squat
3 Sets x 12 Reps
Hex Bar Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Day 2
Chest & Triceps
Est. 30 min
6 exercises
Landmine Split Stance Incline Press
3 Sets x 12 Reps
Landmine 2 Hand Chest Press
3 Sets x 12 Reps
Landmine Crossovers
3 Sets x 12 Reps
Landmine 1 Arm Tricep Extension
3 Sets x 12 Reps
Hammer Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Day 3
Back & Biceps
Est. 48 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Kettlebell Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 4
Shoulders & Forearms
Est. 44 min
8 exercises
Smith Machine Shrug
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Kettlebell Alternating Press
3 Sets x 12 Reps
Dumbbell Hip Huggers
3 Sets x 12 Reps
Smith Machine Wrist Curl
3 Sets x 12 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
