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Alana's Routine

alanawynnyczuk

Jul 8th 2019

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Alana's Routine

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 2
Day 1

Push - Day 1 11 exercises, 1 hr 16 mins

	Barbell Bench Press	5x5 reps	rest: 60s
	Barbell Military Press	3x12 reps	rest: 60s
	Machine Tricep Extension	3x12 reps	rest: 60s
	Machine Incline Chest Press	3x8 reps	rest: 60s
	Machine Fly	3x12 reps	rest: 60s
	Machine Seated Tricep Dip	3x12 reps	rest: 60s
	Medicine Ball Chest Pass	3x15 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
	Plank	1x8 reps	rest: 60s
	Side Bridge	2x8 reps	rest: 60s

Pull - Day 1 11 exercises, 1 hr 28 mins

	Barbell Deadlift	2x3 reps	rest: 60s
	Cable Rope Lat Pulldown	3x12 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Cable Rope Face Pull	5x12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Pull-Up	3x5 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 60s
	Dumbbell Hammer Curl	4x10 reps	rest: 60s
	Dumbbell Side Bend	6x10 reps	rest: 60s
	Weight Plate Rotation	4x20 reps	rest: 60s

Legs - Day 1 13 exercises, 1 hr 23 mins

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Romanian Deadlift	3x10 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Machine Calf Press	3x8 reps	rest: 60s
	Machine Single-Leg Press	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s
	Barbell Glute Bridge	4x15 reps	rest: 60s
	Machine Ab Crunch	3x12 reps	rest: 60s
	Plank	1x8 reps	rest: 60s

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