Alex' Girlpower
General
Beginner
Machine strength
Plan Details
The Alex' Girlpower routine by jpe70 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Short on time, lunch workouts. Focus on legs and butt (naturally). Basic idea is building from Stronglift or Starting Strength schedule with core exercises to involve more muscle groups for each exercise. Body split on two days but with slightly different focus for each pair of days, still enough to get 2 workouts/week for each muscle group. Phew, tough one. So, we begin with squat, bench press, military press and chins split on two days. Complement that with more focus/higher rep and add some abs. Higher rep sets on core exercises are warmup done with about 50/75% weight.
Routine detail
Mon
Legs, chest
Est. 46 min
8 exercises
Smith Machine Squat
5 Sets x 12,9,6,6,6 Reps
Smith Machine Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback
2 Sets x 12 Reps
Cable Reverse Fly
1 Set x 15 Reps
Barbell Shrug
1 Set x 15 Reps
Smith Machine Incline Bench Press
5 Sets x 12,9,6,6,6 Reps
Push-Up
3 Sets x 10 Reps
Tue
Back, shoulders, abs
Est. 48 min
8 exercises
Smith Machine Deadlift
3 Sets x 12,9,6 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable External Rotation
1 Set x 15 Reps
Cable Internal Rotation
1 Set x 15 Reps
Smith Machine Shoulder Press
5 Sets x 12,9,6,6,6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Thu
Legs, gluteus, chest
Est. 50 min
9 exercises
Smith Machine Squat
2 Sets x 12,9 Reps
Machine Leg Press (Wide Stance)
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Cable Reverse Fly
1 Set x 15 Reps
Barbell Shrug
1 Set x 15 Reps
Barbell Bench Press
5 Sets x 12,9,6,6,6 Reps
Push-Up
3 Sets x 10 Reps
Fri
Back, shoulders, abs
Est. 40 min
7 exercises
Smith Machine Deadlift
5 Sets x 12,9,6,6,6 Reps
Barbell Bent-Over Row
5 Sets x 12,6,6,6,6 Reps
Cable Internal Rotation
1 Set x 15 Reps
Cable External Rotation
1 Set x 15 Reps
Smith Machine Shoulder Press
4 Sets x 9,6,6,6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Plank
3 Sets
