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Alternating Weeks/Exercises - August 12th to December 31st 2019
General
Advanced
Dumbbell
Plan Details
The Alternating Weeks/Exercises - August 12th to December 31st 2019 routine by StealthEyes is a 25 day workout plan. It is an advanced level plan to achieve general fitness goals.
Week 1 6 exercises per muscle group, 8 reps 3 sets, 1 min active rest between reps and sets. active rest between sets - elliptical - goal is to complete 5km/3.2mi during your training session (currently lvl 9 with spm (strides per min) approx 83 to 104) once comfortable with 91 spm constantly or can finish the 5km/3.2mi during your training session then up the level Week 2 6 different exercises per muscle group, 8 reps 3 sets, 1 min active rest between reps and sets active rest between sets Week 3 Repeat Week 1 Week 4 Repeat Week 2 Start back at week 1
Routine detail
Mon
Week 1 - Chest
Est. 37 min
6 exercises
Bowflex - Incline Press
3 Sets x 8 Reps
Bowflex - Decline Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Mon
Week 3 - Chest
Est. 37 min
6 exercises
Bowflex - Incline Press
3 Sets x 8 Reps
Bowflex - Decline Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Mon
Week 4 - Chest
Est. 42 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Mon
Week 2 - Chest
Est. 42 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Tue
Week 1 - Triceps
Est. 39 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Tue
Week 3 - Triceps
Est. 39 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Tue
Week 2 - Triceps
Est. 39 min
6 exercises
Bench Dip
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Tue
Week 4 - Triceps
Est. 39 min
6 exercises
Bench Dip
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Wed
Week 3 - Back
Est. 40 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Wed
Week 1 - Back
Est. 40 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Wed
Week 4 - Back
Est. 39 min
6 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Wed
Week 2 - Back
Est. 39 min
6 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Thu
Week 3 - Biceps
Est. 47 min
7 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
Week 1 - Biceps
Est. 47 min
7 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
Week 4 - Biceps
Est. 39 min
6 exercises
Tricep Bar Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Thu
Week 2 - Biceps
Est. 39 min
6 exercises
Tricep Bar Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Fri
Week 2 - Shoulders
Est. 39 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Fri
Week 4 - Shoulders
Est. 39 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Fri
Week 3 - Shoulders
Est. 39 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Week 1 - Shoulders
Est. 39 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Week 4 - Legs
Est. 31 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Bowflex - Standing Knee Raise
3 Sets x 8 Reps
Bowflex - Standing Glute Kickback
3 Sets x 8 Reps
Sat
Week 3 - Legs
Est. 29 min
5 exercises
Bowflex - Wide Squat
3 Sets x 8 Reps
Bowflex - Lunge
3 Sets x 8 Reps
Bowflex - Standing Calf Raise
3 Sets x 8 Reps
Bowflex - Leg Curl
3 Sets x 8 Reps
Bowflex - Leg Extension
3 Sets x 8 Reps
Sat
Week 2 - Legs
Est. 31 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Bowflex - Standing Knee Raise
3 Sets x 8 Reps
Bowflex - Standing Glute Kickback
3 Sets x 8 Reps
Sat
Week 1 - Legs
Est. 29 min
5 exercises
Bowflex - Wide Squat
3 Sets x 8 Reps
Bowflex - Lunge
3 Sets x 8 Reps
Bowflex - Standing Calf Raise
3 Sets x 8 Reps
Bowflex - Leg Curl
3 Sets x 8 Reps
Bowflex - Leg Extension
3 Sets x 8 Reps
Any
Cardio - Active Rest - Elliptical 5 km in 17-18 mins
Est. 22 min
1 exercise
Elliptical Training
1 Set
