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Joelephantt's full-body Alternate Day plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Joelephantt's full-body Alternate Day plan routine by Joelephantt is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 days a week, A and B on alternate days
Routine detail
Mon
Full Body A
Est. 83 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Wed
Full Body B
Est. 87 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
