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Alam's Standard Weight Training
General
Intermediate
Barbell
Plan Details
The Alam's Standard Weight Training routine by john.anonymous is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The best and proven workout routine to get lean and build stronger, more muscular body.
Routine detail
Mon
Shoulder Day
Est. 86 min
9 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
Barbell Shrug
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Treadmill Running
1 Set
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. 87 min
9 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
Treadmill Running
1 Set
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
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
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
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
