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Alpha
General
Advanced
Dumbbell
Plan Details
The Alpha routine by AelwxKraetorDraNator is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Lower Body is meant to be done on Wednesday & Saturday. Abs & Core should be added to routine on Monday, Wednesday & Friday.
Routine detail
Mon
Back, Biceps & Forearms
Est. 53 min
9 exercises
Roman Barbell Bent Over Row
4 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Tue
Chest, Triceps & Shoulders
Est. 58 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Roman Barbell Lying Triceps Extention
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Thu
Back, Biceps & Forearms
Est. 54 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Rotational Row
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell High Curl
4 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 8 Reps
Fri
Chest, Triceps & Shoulders
Est. 56 min
9 exercises
Roman Barbell Bench Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Roman Barbell Shoulder Press
4 Sets x 8 Reps
Barbell High Front Raise
4 Sets x 8 Reps
Dumbbell Cuban Press
4 Sets x 8 Reps
Any
Lower Body
Est. 57 min
12 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 8 Reps
Barbell Jefferson Squat
2 Sets x 8 Reps
Barbell Squat with Narrow Stance
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Barbell Kneeling Squat
2 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 36 Reps
Dumbbell Calf Raise
2 Sets x 36 Reps
Barbell Rocking Standing Calf Raise
2 Sets x 12 Reps
Any
Abs & Core
Est. 23 min
4 exercises
Dumbbell Wood Chop
2 Sets x 18 Reps
Leg Pull In & Crunch
3 Sets x 25 Reps
Decline Crunch
3 Sets x 25 Reps
Barbell Seated Twist
1 Set x 36 Reps
