Intense Alternating Day Full Body Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Intense Alternating Day Full Body Workout routine by YesImaGymaholic is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 Week program, 3x week: 2 Alternating Workout Days, Day A and Day B. Week 1: Day A, Day B and Day A Week 2: Day B, Day A and Day B Week 3: Day A, Day B and Day A Week 4: Day B, Day A and Day B
Routine detail
Day 1
Full Body-Day A
Est. 113 min
40 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell One-Arm Bench Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell One-Arm Bench Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Day 2
Full Body-Day B
Est. 112 min
40 exercises
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Vertical Row (Close Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Vertical Row (Close Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Vertical Row (Close Grip)
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
