One day a week training plan

Are you quite busy, but you’d still have one day for a workout? Even these 2 hours are kinda hard-to-manage, but you’re still willing to sacrifice them for the greater good? Then this is for you! I am not saying you’ll be the fittest in the world, but by sticking to the workout method and following a decent diet you’ll still look better than many people who spend almost every day at the gym! Don’t believe me? Try it!

1. warm-up
2. squat (21+15) 10-8-6
3. leg press 10-8-6
4. dumbbell incline press (21+15) 10-8-6
5. dumbbell bench press 10-8-6
6. pull-up (10+8) 6-5-4
7. dumbbell row with chest support (21+15) 10-8-6
8. standing lateral raises 12-10
9. standing cable skull crusher (21+15) 10-8-6-4
10. chin-up (10+8) 6-5-5-4
11. hanging leg raises 24-21-18