Lunch time
General
Advanced
Dumbbell
Plan Details
The Lunch time routine by Christopher62 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Biceps
Est. 125 min
9 exercises
Leg Raise
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Shoulders and Triceps
Est. 67 min
9 exercises
Decline Crunch
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Back and Legs
Est. 86 min
10 exercises
Decline Crunch
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
Chest and Biceps
Est. 75 min
9 exercises
Leg Raise
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 5
The Mixer
Est. 85 min
10 exercises
Decline Crunch
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 6
Home workouts
Est. 21 min
2 exercises
Push-Up
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
