Alpha workout
Cutting
Advanced
Machine strength
Plan Details
The Alpha workout routine by JeronimoMejia is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs
Est. 84 min
8 exercises
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Chest & Tricep
Est. 109 min
8 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Shoulders, traps, and abs
Est. 145 min
11 exercises
Parallel Bar Leg Raise
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Thu
Back & Bicep
Est. 100 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Fri
Chest & Back
Est. 93 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Elliptical Training
1 Set
Sat
Arms and abs
Est. 81 min
10 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
