Oliverseanj
Alchemy Phase 3: Advanced Sculpting Split Format (10 Weeks)
General
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Plan Details
The Alchemy Phase 3: Advanced Sculpting Split Format (10 Weeks) routine by Oliverseanj is a 8 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
N= Last Set Drop Set. On last set complete listed reps, drop weight to a weight that allows 8 reps d...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Back, Biceps + Core Strength
Est time: 74 min
12 exercises
Incline Treadmill Walk
Cardio
Sets
1
Reps
0
Interval
08:00
Rest Time
01:00
Dynamic Warm-up Back
Cardio
Sets
1
Reps
0
Interval
10:00
Rest Time
01:00
Single Arm Farmer's Walk
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
00:30
Assisted Isometric Pull-up
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Isometric Hold Barbell Row
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
00:00
Isometric Hold Reverse BB Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
3 Count Lat Pull Down
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
ISO Hold Straight Arm Pulldown
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Cable Bicep Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Crunch
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:25
Machine Ab Crunch
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
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