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(25) Alchemy Athlete Full Body
Cutting
Advanced
None
Plan Details
The (25) Alchemy Athlete Full Body routine by Oliverseanj is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Full Body Foundation 1
Est. 124 min
10 exercises
Dynamic Warmup
1 Set
Barbell Deep Squat
4 Sets x 8 Reps
Deep Hold Goblet Squat
3 Sets x 12 Reps
Kettlebell Romanian Deadlift
3 Sets x 10 Reps
Dead Hang Weighted Pull Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
ISO Hold Cable Cross Over
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
Core Strength and Stability + Cardio Zone 4-5
Est. 163 min
7 exercises
Dynamic Warmup
1 Set
Half Kneeling KB/DB Windmill
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Ab Wheel
4 Sets x 15 Reps
Dumbbell Farmers Carry
4 Sets x 8 Reps
High Intensity Cardio of Choice
1 Set
Wed
Full Body Foundation 2
Est. 142 min
12 exercises
Dynamic Warmup
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12,12,13 Reps
Machine Leg Press
3 Sets x 15 Reps
DB Low Lateral Lunge
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Thu
Rotational Core Strength and Power + Zone 2-3 Cardio
Est. 152 min
6 exercises
Dynamic Warmup
1 Set
Cable Mid Rotation
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Punch Press
4 Sets x 8 Reps
Anti-rotation Press
4 Sets x 10 Reps
Steady State Cardio of Choice
1 Set
Fri
Full Body Foundation 3
Est. 127 min
10 exercises
Dynamic Warmup
1 Set
Strict Barbell Deadlift
4 Sets x 8 Reps
Deep Barbell Front Squat
3 Sets x 12 Reps
Glute Focused Kettlebell Swings
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Low to High Raise
3 Sets x 12 Reps
Cable Rope Forward Lean Pull Down
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Sat
Full Body Foundation 4
Est. 130 min
12 exercises
Dynamic Warmup
1 Set
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Rear Delt Fly on Incline Bench
3 Sets x 10,10,12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Full Range of Motion Hack Squat
2 Sets x 15 Reps
Donkey Calf Raise
2 Sets x 15 Reps
Wide Cable Row
2 Sets x 15,12 Reps
Machine Assisted Pull-Up
2 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Lying DB Skull Crusher
4 Sets x 12 Reps
Sat
Active Recovery
Est. 123 min
2 exercises
Peloton
1 Set
Full Body Mobility
1 Set
