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Alyson split
General
Beginner
Dumbbell
Plan Details
The Alyson split routine by JohnBarclay is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 8
back and bi' s
Est. 59 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Plank
3 Sets
Day 9
chest and tri's
Est. 47 min
8 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Push-Up
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6 Reps
Leg Raise
3 Sets x 6 Reps
Plank
3 Sets
Day 120
legs and shoulders
Est. 55 min
9 exercises
Smith Machine Squat
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 6 Reps
Glute Kickback (Kneeling)
3 Sets x 6 Reps
Cable Leg Kickback
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Plank
3 Sets
Machine Leg Press
3 Sets x 6 Reps
