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Standard Weight Training Alam
General
Beginner
Barbell
Plan Details
The Standard Weight Training Alam routine by john.anonymous is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulder Day
Est. 54 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Tue
Bicep Day
Est. 57 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Wed
Chest Day
Est. 56 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Thu
Tricep
Est. 61 min
9 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Fri
Back Day
Est. 68 min
10 exercises
Barbell Shrug
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Incline Bench Pull
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Assisted Hyperextension
4 Sets x 10 Reps
Cable Rope Seated Crossover Row
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Sat
Leg Day
Est. 90 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
