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Alf program 4
General
Intermediate
Machine strength
Plan Details
The Alf program 4 routine by alfisbo is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Flexible February
9 exercises
Treadmill Running
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 1
Flexible February Copy
9 exercises
Treadmill Running
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
