JohnBarclay
Alyson split
General
Beginner
Dumbbell
Plan Details
The Alyson split routine by JohnBarclay is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Day 8
Day 9
Day 120
back and bi' s
Est time: 59 min
10 exercises
Barbell Deadlift
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Pull-Up
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Dumbbell Bent-Over Row
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
EZ Bar Curl
Biceps
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Dumbbell Seated Bicep Curl
Biceps
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
