Alen's gym plan
General
Beginner
Machine strength
Plan Details
The Alen's gym plan routine by AlenAlbanna is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
weekly workouts. chest, back, shoulders, biceps, triceps. bi bi bi bu bi ho h d jbdhvdubj hsjdbud hd did us sjs sjs
Routine detail
Mon
Workout 1
Est. 57 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Workout 2
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wed
Workout 3
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Workout 4
Est. 52 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
