Autumn Alexander
Bulking
Intermediate
Body
Plan Details
The Autumn Alexander routine by axborn is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Tricep, Abs (muai thai)
Est. 149 min
15 exercises
Treadmill Running
1 Set
Stability Ball Pull-In
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12 Reps
Scissors
3 Sets x 24 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 24 Reps
Treadmill Running
1 Set
Air Bike
3 Sets x 8 Reps
bliudas
3 Sets x 40 Reps
Day 2
Legs, Shoulders, Abs
Est. 125 min
13 exercises
Treadmill Running
1 Set
V-Up
3 Sets x 15 Reps
Air Bike
3 Sets x 180 Reps
Plank
3 Sets
Barbell Deadlift
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Shoulder Stretch Using Gum
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Standing bent rope pull
2 Sets x 15 Reps
Day 3
Back, Biceps, Abs
Est. 166 min
18 exercises
Treadmill Running
1 Set
Bird dog
3 Sets x 8 Reps
Bird dog from plank
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
2 Sets x 30 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Air Bike
3 Sets x 8 Reps
bliudas
3 Sets x 40 Reps
Day 4
Shoulders, Calves, Abs (mma)
Est. 121 min
13 exercises
Jump Rope
1 Set
Thai plank
3 Sets x 10 Reps
Thai crucifix
3 Sets x 10 Reps
Elbow to knee
3 Sets x 20 Reps
Shoulder Stretch Using Gum
3 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 24 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
