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Alpha Omega
General
Advanced
Barbell
Plan Details
The Alpha Omega routine by kingbeachum89 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a 5 day workout routine to help build muscle while also shedding off unwanted poundage to get ripped. On Mondays/Wednesday and Fridays you will be targeting the chest and arms. The only change in the routine that you will see is that for each day, the chest exercise changes from flat bench, to incline bench to decline bench. This is done so that you hit all of the individual parts of the chest muscle throughout your workout routine. For Tuesdays and Thursdays, the main focus will be targeting the back and leg muscles through the use of major muscle building exercises. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. As this is a muscle building and strength gaining routine, the main focus is to perform around 10 to 12 reps per set and doing about 3 to 4 sets per exercise. This will ensure optimal muscle growth as well as calorie burn for fat loss. You aren't performing each exercise individually but you are performing every exercise in a super-set. So the first two exercise in the workout day are in a super-set, followed by a 3 + 4, 5 + 6, 7 + 8, 9 + 10, 11 + 12 and then finished by cardio. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 15 to 30 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
Routine detail
Mon
Chest and Arms
Est. 112 min
14 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Walking
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Tue
Back and Legs
Est. 110 min
13 exercises
Barbell Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Rowing
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Wed
Chest and Arms
Est. 112 min
14 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Walking
1 Set
Thu
Back and Legs
Est. 110 min
13 exercises
Machine Leg Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Rowing
1 Set
Barbell Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Fri
Chest and Arms
Est. 113 min
14 exercises
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Walking
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
