something new
General
Advanced
Machine strength
Plan Details
The something new routine by alphajr is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
legs and chest
Est. 117 min
20 exercises
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Box Side to Side Shuffle
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Band Hamstring Stretch
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Kettlebell Alternating Floor Press
3 Sets x 10 Reps
Day 2
shoulder and abs
Est. 177 min
30 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Kettlebell Jerk
3 Sets x 10 Reps
Dumbbell Dublin Press
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Superman
3 Sets
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Press on Stability Ball
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Day 9
triceps and abs
Est. 196 min
37 exercises
Medicine Ball Chest Throw (Supine)
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Knee to Chest to Leg Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Weighted Decline Rotation
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
