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Mon-Fri Meathead Bonanza

sgerling

Dec 12th 2018

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Mon-Fri Meathead Bonanza

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

More focused to get in and out on a 1 hr lunch break but still gain meathead status.

Friday
Tuesday
Monday
Wednesday
Thursday

Back 5 exercises, 1 hr 35 mins

	Pull-Up	4x10 reps	rest: 60s
	Barbell Deadlift	4x12 reps	rest: 90s
	Cable Seated Row	3x12 reps	rest: 60s
	Plank	3x5 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Chest 5 exercises, 1 hr 33 mins

	Barbell Bench Press	4x10 reps	rest: 90s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Pullover	3x10 reps	rest: 60s
	Cable Straight Arm Crossover	3x8 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s

Legs 4 exercises, 38 mins

	Barbell Squat	4x8 reps	rest: 90s
	Calf Press On Leg Press	3x12 reps	rest: 60s
	Kettlebell One-Arm Swing	3x12 reps	rest: 60s
	Side Step-Up	3x30 reps	rest: 60s

Shoulders 6 exercises, 47 mins

	Dumbbell Cuban Press	3x15 reps	rest: 30s
	Barbell Military Press	4x12 reps	rest: 90s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	4x10 reps	rest: 60s
	Cable Upright Row	3x8 reps	rest: 60s
	Cable One-Arm Lateral Raise	3x8 reps	rest: 60s

Arms 6 exercises, 46 mins

	Weighted Tricep Dip	3x8 reps	rest: 60s
	EZ Bar Curl	3x10 reps	rest: 90s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
	Cable Reverse Curl	3x12 reps	rest: 60s

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