Alexander's Lifts (5-day)
General
Intermediate
Bench
Plan Details
The Alexander's Lifts (5-day) routine by amsimone is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Back, Calves & Abs
Est. 54 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 16 Reps
Bench Leg Raise (Supine)
4 Sets x 24 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Arms & Abs
Est. 48 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Weight Plate Russian Twist
4 Sets x 24 Reps
Decline Oblique Crunch
4 Sets x 24 Reps
Fri
Shoulders (Cardio)
Est. 39 min
5 exercises
Barbell Seated Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 6 Reps
Sat
Legs & Abs (Cardio)
Est. 45 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 16 Reps
Bench Leg Raise (Supine)
4 Sets x 24 Reps
Sun
Chest & Abs (Cardio)
Est. 46 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Decline Oblique Crunch
4 Sets x 24 Reps
Weight Plate Russian Twist
4 Sets x 24 Reps
