Alcastive Home Workout
General
Intermediate
None
Plan Details
The Alcastive Home Workout routine by Alcastive is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Home workout routine, using bodyweight dumbbells and bands, the aim is to build a toned body, targeting each muscle group twice a week except the lower body once a week.
Routine detail
Day 1
Upper Body Push
Est. 60 min
6 exercises
Push-Up
4 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 15 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Day 2
Lower Body + Core
Est. 54 min
6 exercises
Bodyweight Squat
4 Sets x 20 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Romanian Deadlift
4 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Plank
3 Sets
Weight Plate Russian Twist
4 Sets x 20 Reps
Day 3
Upper Body Full
Est. 54 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Resistance Band Row
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Bird Dog
3 Sets x 12 Reps
Day 4
Full Body Circuit
Est. 43 min
6 exercises
Burpee
4 Sets x 12 Reps
Dumbbell Thrusters
4 Sets x 12 Reps
Mountain Climber
3 Sets x 15 Reps
Dumbbell Renegade Row
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
