Loading...
Alpha Titan Athlete Evo X God's Gift To Women
General
Advanced
Dumbbell
Plan Details
The Alpha Titan Athlete Evo X God's Gift To Women routine by AelwxKraetorDraNator is a 16 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
2 Back, Biceps & Forearms
Est. 53 min
9 exercises
Roman Barbell Bent Over Row
4 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Mon
3 SS Chest, Back & Shoulders
Est. 51 min
9 exercises
Dumbbell Pullover
4 Sets x 8 Reps
Roman Barbell Bent Over Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Mon
1 Pull
Est. 49 min
8 exercises
Muscle Up
4 Sets x 5 Reps
Front Lever Raises
4 Sets x 8 Reps
Skin The Cat
4 Sets x 8 Reps
Plyometric Pull Up
4 Sets x 8 Reps
Climber Pull-Up
4 Sets x 8 Reps
V Bar Pull-Up
4 Sets x 8 Reps
Hanging Upside-Down Sit-Ups
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Tue
3 SS Biceps, Triceps & Forearms
Est. 50 min
9 exercises
Dumbbell Concentration Curl
4 Sets x 8 Reps
Roman Barbell Lying Triceps Extention
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Tue
2 Chest, Triceps & Shoulders
Est. 58 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Roman Barbell Lying Triceps Extention
4 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Tue
1 Push
Est. 60 min
10 exercises
Handstand Push-Up
4 Sets x 5 Reps
Russian "Elbow" Dip
4 Sets x 8 Reps
Korean Dip
4 Sets x 8 Reps
Decline Parallel Bar Push-Up Side by Side
4 Sets x 10 Reps
Dive Bomber Push-Up
4 Sets x 8 Reps
Plyo Push-Up
4 Sets x 8 Reps
Decline Type Writer Push-Up
4 Sets x 8 Reps
Decline Pike Push Up
4 Sets x 8 Reps
Hanging Upside-Down Sit-Ups
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Thu
3 SS Chest, Back & Shoulders
Est. 50 min
9 exercises
Roman Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Cuban Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Roman Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Dumbbell Rotational Row
4 Sets x 8 Reps
Barbell High Front Raise
4 Sets x 8 Reps
Thu
2 Back, Biceps & Forearms
Est. 54 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Rotational Row
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 8 Reps
Thu
1 Pull
Est. 53 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Close Grip Pull-Up
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Chin-Up (Mixed Grip)
4 Sets x 8 Reps
Hanging Upside-Down Sit-Ups
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Fri
3 SS Biceps, Triceps & Forearms
Est. 50 min
9 exercises
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Fri
2 Chest, Triceps & Shoulders
Est. 56 min
9 exercises
Roman Barbell Bench Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Roman Barbell Shoulder Press
4 Sets x 8 Reps
Barbell High Front Raise
4 Sets x 8 Reps
Dumbbell Cuban Press
4 Sets x 8 Reps
Fri
1 Push
Est. 64 min
10 exercises
Handstand Push-Up
4 Sets x 5 Reps
Dip
4 Sets x 10 Reps
Single Bar "Front" Dips
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Single Bar Reverse Grip "Front" Dips
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Single Bar "Skull Crusher" Triceps Press
4 Sets x 10 Reps
Decline Pike Push Up
4 Sets x 10 Reps
Hanging Upside-Down Sit-Ups
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Any
Abs & Core
Est. 22 min
4 exercises
Dumbbell Wood Chop
1 Set x 36 Reps
Leg Pull In & Crunch
2 Sets x 38 Reps
Decline Crunch
2 Sets x 38 Reps
Barbell Seated Twist
1 Set x 36 Reps
Any
2 Lower Body
Est. 61 min
13 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 8 Reps
Barbell Jefferson Squat
2 Sets x 8 Reps
Barbell Squat with Narrow Stance
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Squat (Wide Stance)
2 Sets x 8 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Barbell Kneeling Squat
2 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 36 Reps
Dumbbell Calf Raise
2 Sets x 36 Reps
Barbell Rocking Standing Calf Raise
2 Sets x 12 Reps
Any
3 SS Lower Body
Est. 58 min
13 exercises
Barbell Squat (Wide Stance)
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 8 Reps
Barbell Jefferson Squat
2 Sets x 8 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Barbell Squat with Narrow Stance
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Barbell Kneeling Squat
2 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 36 Reps
Dumbbell Calf Raise
2 Sets x 36 Reps
Barbell Rocking Standing Calf Raise
2 Sets x 12 Reps
Any
1 Legs
Est. 53 min
8 exercises
Bodyweight Squat
4 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Bodyweight Side Lunge
4 Sets x 8 Reps
Bodyweight Rear Lunge
4 Sets x 8 Reps
Reverse Hyper (Flat Bench)
4 Sets x 5 Reps
Glute Kickback (Kneeling)
4 Sets x 8 Reps
Mountain Climber
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 60 Reps
