Loading...
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
1 Set
KB RDL w/ Deficit
1 Set
Eccentric Smith Incline Bench
1 Set
Explosive Push Up
1 Set
Dumbbell Seated Arnold Press
1 Set
3 Count Rope Face Pull
1 Set
T Bar Row
1 Set
Assisted Isometric Pull-up
1 Set
Cable Bicep Curl
1 Set
Eccentric Straight Bar Triceps Pushdown
1 Set
Decline Crunch
1 Set
Ab Wheel
1 Set
Day 2
Mobility and Cardio 1
Est. 47 min
2 exercises
Full Body Mobility
1 Set
Peloton
1 Set
Day 3
Full Body 2: Failure
Est. 62 min
13 exercises
Barbell Deadlift
1 Set
Max Rep Pull Ups
1 Set
Machine Fly
1 Set
Max Rep Push Up
1 Set
Barbell Shrug
1 Set
Kettle Bell Swing
1 Set
Half Kneeling Single Arm Pulldown
1 Set
Half-Kneeling Cable Row
1 Set
Dumbbell Incline Curl
1 Set
Lying Triceps Extension
1 Set
Tuck Crunch
1 Set
Active Plank
1 Set
Bodyweight Roman Chair
1 Set
Day 4
Mobility and Cardio 2
Est. 47 min
2 exercises
Full Body Mobility
1 Set
Peloton
1 Set
Day 5
Full Body 3: Isometrics
Est. 72 min
13 exercises
Isometric Leg Press
1 Set
ISO Hold Leg Extension
1 Set
Dumbbell Bench Press
1 Set
Iso Hold DB Chest Fly
1 Set
Bar to Chest Pull Down
1 Set
ISO Hold One Arm Row
1 Set
Barbell Upright Row
1 Set
Iso Hold Lateral Raise
1 Set
Barbell Preacher Curl
1 Set
ISO Hold Weighted Dip
1 Set
Smith Machine Single-Leg Calf Raise
1 Set
Iso Hold Seated Calf Raise
1 Set
Bosu Ball DB Sit Up
1 Set
Day 6
Weak Points and Cardio
Est. 74 min
8 exercises
Sled Reverse Walk
3 Sets x 10 Reps
Forward Sled Drive
3 Sets x 10 Reps
Lateral Sled Bound
3 Sets x 10 Reps
Weighted Tib Trainer
3 Sets x 10 Reps
Weighted Terminal Knee Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Peloton
1 Set
Day 7
Recovery
Est. 62 min
1 exercise
Active Recovery
1 Set
