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Alpha Shred
General
Beginner
Machine strength
Plan Details
The Alpha Shred routine by JohnChatman is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 50 min
7 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Decline Bench Press
2 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Plank
3 Sets
Tue
Legs, Calves, & Core
Est. 50 min
5 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Wed
Back & Biceps
Est. 74 min
12 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
1 Set x 10 Reps
Barbell Curl (Close Grip)
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Plank
3 Sets
Air Bike
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Stability Ball Trunk Rotation
3 Sets x 20 Reps
Thu
Shoulders & Abs
Est. 51 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Flutter Kicks
4 Sets
Plank
4 Sets
Fri
Alpha Cardio
Est. 12 min
3 exercises
Plank
5 Sets
Star Jumps
1 Set
Star Jumps
1 Set
