Mon-Fri Meathead Bonanza
General
Intermediate
Machine strength
Plan Details
The Mon-Fri Meathead Bonanza routine by sgerling is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
More focused to get in and out on a 1 hr lunch break but still gain meathead status.
Routine detail
Mon
Back
Est. 49 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Plank
3 Sets
Tue
Chest
Est. 38 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Wed
Legs
Est. 45 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Side Step-Up
3 Sets x 30 Reps
Thu
Shoulders
Est. 64 min
8 exercises
Dumbbell Cuban Press
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Fri
Arms
Est. 52 min
6 exercises
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
