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Alberta's Workout
General
Beginner
Machine strength
Plan Details
The Alberta's Workout routine by drewaceofspades is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back,Biceps,Triceps,Shoulder
Est. 214 min
16 exercises
Treadmill Running
3 Sets
Machine Back Extension
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Wed
Chest,Legs,Calves,Abs
Est. 204 min
15 exercises
Treadmill Running
3 Sets
Push-Up
3 Sets x 8 Reps
Treadmill Running
3 Sets
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Sat
Cardio Day
Est. 240 min
6 exercises
Step Machine
3 Sets
Rowing
3 Sets
Treadmill Running
3 Sets
Stationary Bike
3 Sets
Walking
3 Sets
Jump Rope
3 Sets
