Alexander's Lifts (3 day)
General
Intermediate
Machine strength
Plan Details
The Alexander's Lifts (3 day) routine by amsimone is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Legs & Shoulders
Est. 61 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Fri
Back and Biceps
Est. 77 min
6 exercises
Barbell Deadlift
7 Sets x 6 Reps
Barbell Curl
7 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Decline Crunch
3 Sets x 12 Reps
Sun
Chest & Triceps
Est. 70 min
7 exercises
Barbell Bench Press
7 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Leg Raise with Hip Thrust
3 Sets x 24 Reps
Any
Abs
Est. 15 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Air Bike
3 Sets x 24 Reps
Parallel Bar Leg Raise
3 Sets x 24 Reps
