Alternating Day Full Body Workout

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Alternating Day Full Body Workout - JEFIT

Alternating Day Full Body Workout

Bulking

Intermediate

Dumbbell

Plan Details

The Alternating Day Full Body Workout routine by YesImaGymaholic is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

4 Week program, 3x week: 2 Alternating Workout Days, Day A and Day B. Week 1: Day A, Day B and Day A Week 2: Day B, Day A and Day B Week 3: Day A, Day B and Day A Week 4: Day B, Day A and Day B

Routine detail

Day 1

Full Body-Day A

Est. 113 min

40 exercises

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Seated Arnold Press

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Dumbbell Seated Arnold Press

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Dumbbell Seated Arnold Press

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Dumbbell Preacher Curl

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl

1 Set x 8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Dumbbell Preacher Curl

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl

1 Set x 8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Dumbbell Preacher Curl

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl

1 Set x 8 Reps

Dumbbell One-Arm Bench Press

1 Set x 8 Reps

Dumbbell Shoulder Shrug

1 Set x 8 Reps

Cable Seated Row

1 Set x 8 Reps

Dumbbell One-Arm Bench Press

1 Set x 8 Reps

Dumbbell Shoulder Shrug

1 Set x 8 Reps

Cable Seated Row

1 Set x 8 Reps

Bodyweight Calf Raise

3 Sets x 30 Reps

Day 2

Full Body-Day B

Est. 113 min

40 exercises

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Machine Leg Press

2 Sets x 8 Reps

Kettlebell Sumo High Pull

1 Set x 8 Reps

Cable Rear Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Vertical Row (Close Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Kettlebell Sumo High Pull

1 Set x 8 Reps

Cable Rear Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Vertical Row (Close Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Kettlebell Sumo High Pull

1 Set x 8 Reps

Cable Rear Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Vertical Row (Close Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Dumbbell Alternating Seated Curl

1 Set x 8 Reps

Machine Dip

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Dumbbell Alternating Seated Curl

1 Set x 8 Reps

Machine Dip

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Dumbbell Alternating Seated Curl

1 Set x 8 Reps

Machine Dip

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

1 Set x 8 Reps

Machine Seated Leg Curl

1 Set x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

1 Set x 8 Reps

Machine Seated Leg Curl

1 Set x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

1 Set x 8 Reps

Machine Seated Leg Curl

1 Set x 8 Reps

Bodyweight Calf Raise

3 Sets x 30 Reps

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Alternating Day Full Body Workout

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