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week 1
General
Intermediate
Machine strength
Plan Details
The week 1 routine by alyssaburke is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3-4 days of cardio. Must do cardio with circuit day
Routine detail
Any
Glute/hamstring
Est. 56 min
8 exercises
Glute warm up
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Bench Hip Thrust
4 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Band burn out
4 Sets x 10 Reps
Any
Chest/triceps/shoulders
Est. 50 min
9 exercises
resistance band warm up/burn out
4 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Any
Circuit
Est. 26 min
3 exercises
circuit 1
1 Set
circuit 2
1 Set
Step Machine
1 Set
Any
Quad
Est. 48 min
8 exercises
Glute warm up
4 Sets x 10 Reps
Cable Front Squat
4 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Band burn out
4 Sets x 10 Reps
Any
Back/biceps/abs
Est. 71 min
12 exercises
Weight Plate Russian Twist
3 Sets x 15 Reps
plank side taps
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
resistance band warm up/burn out
4 Sets x 10 Reps
