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Phase I
General
Intermediate
Machine strength
Plan Details
The Phase I routine by AlonsoGutirrez is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Chest & Back Legs & Abs Cardio Arms & Shoulders Legs & Abs Cardio
Routine detail
Mon
Legs & Abs
Est. 126 min
19 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Stationary Bike
1 Set
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Tue
Cardio
Est. 0 min
0 exercises
This day is empty
Wed
Arms & Shoulders
Est. 101 min
14 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Thu
Legs & Abs
Est. 97 min
14 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
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
Step Machine
1 Set
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Fri
Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Chest & Back
Est. 98 min
13 exercises
Treadmill Running
1 Set
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 Fly
3 Sets x 8 Reps
Elliptical Training
1 Set
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
