THE WEEKEND WARRIOR WORKOUT

Generation Iron Branch Warren Weekend Workout

Who says that the weekend is for relaxing?

There are some people in the world dubbed Weekend Warriors. That elite group of individuals who work incredibly hard. There’s never time to rest. Never time to stop. Something must always be accomplished.

A Weekend Warrior loves to be challenged. The status quo is not enough for them. They must be pushed beyond limits to reach new highs. When it comes to the actual weekend – some Weekend Warriors play hard, some work hard. Either way, the word relax doesn’t fit into their vocabulary.

Are you the kind of warrior that prefers to use the weekends to work harder – the kind that doesn’t understand the concept of a “day of rest?” Then we have the perfect workout for you.

Since it’s the weekend, we’re providing you with Marc Megna’s Weekend Warrior workout. This workout is designed to get a perfect balance of body, athletic performance, and health. It’s for all those people whose schedules are so busy that they don’t have enough time to hit the gym every day.

Here it is:
.

Incline Close-Grip Barbell Press
Warm Up
10 reps with bar
8 reps with weight
5 reps with more weight

Working Sets
2 x 10
2 x 8
(90 sec rest for each set)

Dumbbell Extended Alternating Press
2 x 10 of each arm
2 x 8 of each arm
(90 sec rest for each set)

Wide-Grip Tempo Pull-up
4 x 8
(90 sec rest for each set)

Hanging Leg Raise
4 x 10 to failure
(90 sec rest for each set)

Prone Row
2 x 12
2 x 10
(90 sec rest for each set)

W Press
2 x 12
2 x 10
(90 sec rest for each set)

Assisted Shoulder Complex
4 x 12
(90 sec rest for each set)

Simmons Press
4 x 12
(90 sec rest after each set)

Prone Biceps Curl
4 x 12
(90 sec rest after each set)

Alternating Reverse Lunge
Warm Up
5 reps right leg
5 reps left leg

Working Sets
2 x 10
2 x 8
(90 sec rest for each set)

Single-Arm, Single-Leg Deadlift
4 x 10 for each leg
(90 sec rest for each set)

 

You can get full details of the Weekend Warrior workout, including coaching notes, at bodybuilding.com.

What do you think of this two day power punch of weightlifting? Are you a Weekend Warrior? Let us know in the comments section and be sure to give us a shout on Facebook and Twitter. Stay pumped.

SHARE
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!