alphajr
something new
AUTOPLAY
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The something new routine by alphajr is a 3 day workout plan. It is a advanced level plan to achieve general fitness goals.
Day 1
Day 2
Day 9
legs and chest
Est time: 117 min
20 exercises
Cable Pull Through
Glutes
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Plie Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Step-Up
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Fly
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Kettlebell Front Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Box Side to Side Shuffle
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Hip Abduction
Glutes
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Decline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Pullover
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Cable Lower Chest Raise
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Iron Cross
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Jump Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Band Hamstring Stretch
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Elevated Push-Up
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Leverage Chest Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Kettlebell Alternating Floor Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
