Active Fitness Coach Alpha Pack Routine
General
Advanced
Machine strength
Plan Details
The Active Fitness Coach Alpha Pack Routine routine by AstroMonkeyBoy is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Insane strength gains, conditioning and cardio for someone whose getting bored with just lifting. Weight training phase, resting time is strict. Last rep must be a struggle. Heavy leg exercise must be changed every week or every session so as to give the lower back time to recover I.e Front squat to back squat to deadlift. HIITs 80% of max heart rate Workout Load Descending Round 1: 1m/exercise. 15 sec rest. move to next exercise. Round 2: 45sec/exercise. 15 sec rest. move to next exercise Round 3: 30sec/exercise. 15 sec rest. move to next exercise Round 4: 15sec/exercise. 10 sec rest. move to next exercise Rest per completed Round: 1min Rest Day:Cardio is light walk/hike/jog or Bike/pilates/stretch/yoga. Any activity that promotes movement Machine HIITs: Choose 1 machine only 30min duration. 1min @ 80% Max heart rate 1min Recover.
Routine detail
Day 1
Legs & Abs
Est. 87 min
9 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Prisoner Squat
5 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 5 Reps
bodyweight static lunge
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Rowing machine pike to knee tuck slide
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
4 Sets x 8 Reps
farmers walk trap bar
3 Sets
Day 2
Chest, Shoulder & Tricep
Est. 70 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Push-Up
5 Sets x 15 Reps
barbell reverse grip incline bench press
4 Sets x 5 Reps
Bench Push-Up
4 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 5 Reps
lying incline lateral raise
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 5 Reps
climbing machine
1 Set
Day 3
Machine HIITs
Est. 158 min
5 exercises
Rowing
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Day 4
Back Bicep and Forearm
Est. 60 min
6 exercises
weighted negative pull up
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Dual Cable Triceps Extension
4 Sets x 5 Reps
Reverse Hyper Extensions
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Cable Wrist Curl
3 Sets x 5 Reps
Day 5
HIITs Full Body Blast
Est. 35 min
7 exercises
Bodyweight Squat
4 Sets
pushups
4 Sets
dumbbell renegade row
4 Sets
Alternating Abs Bicycle Kicks
4 Sets
slam ball
4 Sets
Battle rope
4 Sets
Box Step up
4 Sets
Day 6
Rest Day
Est. 3 min
1 exercise
Take your pet for a walk
1 Set
Day 7
Total Rest
Est. 0 min
0 exercises
This day is empty
