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Alexis is getting toned! woot woot
Bulking
Beginner
Machine strength
Plan Details
The Alexis is getting toned! woot woot routine by marley_fitstoner is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
The two most important rules are: 1-form. Form is the position of your feet, how wide apart etc, and the actual motion of the exercise. Your focus sgould be on doing this right, not on the amount of weight. 2-failure. Work out untill you hit failure and can do no ore. This is how you burn fat and build muscle effectively.
Routine detail
Day 1
legs and glutes
Est. 45 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Machine Hip Abduction
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Day 2
chest, triceps, and shoulders
Est. 46 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Decline Bench Press
4 Sets x 6 Reps
Barbell Rear Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Day 3
Back and Biceps
Est. 45 min
6 exercises
Barbell Hip Thrust
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Cable Elevated Row
4 Sets x 6 Reps
Day 4
Abs
Est. 43 min
6 exercises
Leg Raise
4 Sets x 6 Reps
Parallel Bar Hip Raise
4 Sets x 6 Reps
Parallel Bar Hip Flexion
4 Sets x 6 Reps
Weight Plate Russian Twist
4 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 6 Reps
Stability Ball Pull-In
4 Sets x 6 Reps
Day 5
Legs and glutes
Est. 45 min
6 exercises
Barbell Squat (Wide Stance)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Cable Hip Abduction
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Day 6
clevage and shoulders
Est. 37 min
5 exercises
Cable Lower Chest Raise
4 Sets x 6 Reps
Cable Mid Chest Crossover
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Bent-Over Raise
4 Sets x 6 Reps
