Thor Alt
General
Beginner
Machine strength
Plan Details
The Thor Alt routine by Spartan_Zyon is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Legs & Calves
Est. 62 min
9 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press on Leg Slider
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 2
Chest & Back
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 3
Shoulders & Arms
Est. 67 min
11 exercises
Smith Machine Rear Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Dip
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
