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Alternative Excercises
General
Intermediate
Machine strength
Plan Details
The Alternative Excercises routine by miraclebg is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 87 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 2
Biceps
Est. 13 min
2 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 3
Shoulders
Est. 26 min
4 exercises
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Legs
Est. 56 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 5
Abs
Est. 48 min
8 exercises
Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Side Extensions - Hyperextensions
3 Sets x 8 Reps
Day 6
Back
Est. 32 min
5 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 7
Triceps
Est. 13 min
2 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 8
Cardio
Est. 240 min
5 exercises
Elliptical Training
3 Sets
Rowing
3 Sets
Running
3 Sets
Step Machine
3 Sets
Treadmill Running
3 Sets
