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alyjo
AUDIO TIP
General
Intermediate
None
Plan Details
The alyjo routine by mire1977 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Chest and Triceps
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 20,15,20 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12,12,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20,8,5 Reps
Tue
Legs and Abs
Est. 0 min
9 exercises
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 20,12,10 Reps
Machine Seated Calf Raise
3 Sets x 10,10,20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 15,15,12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Wed
Back and Abs
Est. 0 min
9 exercises
Machine Lat Pulldown
3 Sets x 20,18,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,15,12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20,12,10 Reps
Cable Seated Row
3 Sets x 20,12,10 Reps
Dumbbell Incline Bench Row
3 Sets x 8,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Thu
Biceps and Shoulders
Est. 0 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 15,15,10 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 8,12,5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8,8,10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,5,10 Reps
Barbell Deadlift
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
