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Alisha’s really good plan
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Alisha’s really good plan routine by alishambenz is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back / Biceps recovery version
Est. 0 min
8 exercises
Full Body Stretch
1 Set
Cable Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Tue
Quads / Calves recovery version
Est. 0 min
8 exercises
Full Body Stretch
1 Set
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dead hang stretch
1 Set
Wed
Triceps / Chest reco
Est. 0 min
7 exercises
Full Body Stretch
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Thu
Glutes / Hammies reco
Est. 0 min
7 exercises
Full Body Stretch
1 Set
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dead hang stretch
1 Set
Fri
Full Body
Est. 0 min
8 exercises
Full Body Stretch
1 Set
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Full Body Stretch
1 Set
Sat
Re-work legs
Est. 0 min
0 exercises
This day is empty
Any
[2022-04-28] Workout
Est. 0 min
5 exercises
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Stability Ball Hamstring Contract Relax
3 Sets
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Band Shoulder Press (Stability Ball)
3 Sets x 8 Reps
