Alchemy Phase 3: Advanced Sculpting (10 Weeks) - JEFIT

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Alchemy Phase 3: Advanced Sculpting (10 Weeks) - JEFIT

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Alchemy Phase 3: Advanced Sculpting (10 Weeks)

General

Advanced

None

Plan Details

The Alchemy Phase 3: Advanced Sculpting (10 Weeks) routine by Oliverseanj is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

N= Drop Set. Complete listed reps, drop weight to a weight that allows the upper range of set weight, do this twice. * = 3 second isometric hold.

Routine detail

Day 1

Full Body 1: Eccentric

Est. 59 min

12 exercises

Safety Bar Squat Demonstration

Safety Bar Squat

1 Set

KB RDL w/ Deficit Demonstration

KB RDL w/ Deficit

1 Set

Eccentric Smith Incline Bench Demonstration

Eccentric Smith Incline Bench

1 Set

Explosive Push Up Demonstration

Explosive Push Up

1 Set

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

1 Set

3 Count Rope Face Pull Demonstration

3 Count Rope Face Pull

1 Set

T Bar Row Demonstration

T Bar Row

1 Set

Assisted Isometric Pull-up Demonstration

Assisted Isometric Pull-up

1 Set

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set

Eccentric Straight Bar Triceps Pushdown Demonstration

Eccentric Straight Bar Triceps Pushdown

1 Set

Decline Crunch Demonstration

Decline Crunch

1 Set

Ab Wheel Demonstration

Ab Wheel

1 Set

Day 2

Mobility and Cardio 1

Est. 47 min

2 exercises

Full Body Mobility Demonstration

Full Body Mobility

1 Set

Peloton Demonstration

Peloton

1 Set

Day 3

Full Body 2: Failure

Est. 62 min

13 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set

Max Rep Pull Ups Demonstration

Max Rep Pull Ups

1 Set

Machine Fly Demonstration

Machine Fly

1 Set

Max Rep Push Up Demonstration

Max Rep Push Up

1 Set

Barbell Shrug Demonstration

Barbell Shrug

1 Set

Kettle Bell Swing Demonstration

Kettle Bell Swing

1 Set

Half Kneeling Single Arm Pulldown Demonstration

Half Kneeling Single Arm Pulldown

1 Set

Half-Kneeling Cable Row Demonstration

Half-Kneeling Cable Row

1 Set

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set

Lying Triceps Extension Demonstration

Lying Triceps Extension

1 Set

Tuck Crunch Demonstration

Tuck Crunch

1 Set

Active Plank Demonstration

Active Plank

1 Set

Bodyweight Roman Chair Demonstration

Bodyweight Roman Chair

1 Set

Day 4

Mobility and Cardio 2

Est. 47 min

2 exercises

Full Body Mobility Demonstration

Full Body Mobility

1 Set

Peloton Demonstration

Peloton

1 Set

Day 5

Full Body 3: Isometrics

Est. 72 min

13 exercises

Isometric Leg Press Demonstration

Isometric Leg Press

1 Set

ISO Hold Leg Extension Demonstration

ISO Hold Leg Extension

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set

Iso Hold DB Chest Fly Demonstration

Iso Hold DB Chest Fly

1 Set

Bar to Chest Pull Down Demonstration

Bar to Chest Pull Down

1 Set

ISO Hold One Arm Row Demonstration

ISO Hold One Arm Row

1 Set

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set

Iso Hold Lateral Raise Demonstration

Iso Hold Lateral Raise

1 Set

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

1 Set

ISO Hold Weighted Dip Demonstration

ISO Hold Weighted Dip

1 Set

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

1 Set

Iso Hold Seated Calf Raise Demonstration

Iso Hold Seated Calf Raise

1 Set

Bosu Ball DB Sit Up Demonstration

Bosu Ball DB Sit Up

1 Set

Day 6

Weak Points and Cardio

Est. 74 min

8 exercises

Sled Reverse Walk Demonstration

Sled Reverse Walk

3 Sets x 10 Reps

Forward Sled Drive Demonstration

Forward Sled Drive

3 Sets x 10 Reps

Lateral Sled Bound Demonstration

Lateral Sled Bound

3 Sets x 10 Reps

Weighted Tib Trainer Demonstration

Weighted Tib Trainer

3 Sets x 10 Reps

Weighted Terminal Knee Extension Demonstration

Weighted Terminal Knee Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Peloton Demonstration

Peloton

1 Set

Day 7

Recovery

Est. 62 min

1 exercise

Active Recovery Demonstration

Active Recovery

1 Set