alexistit's
General
Intermediate
None
Plan Details
The alexistit's routine by alexistit is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
full body push pull Legs 2 time on 8 days corps entier push pull Legs 2 fois sur 8 jours Alexistit programme
Routine detail
Day 8
Day 1 : quad-dominant leg day
Est. 27 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 8
Day 2 : chest with triceps
Est. 30 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 15 Reps
Day 8
Day 3 : back with biceps
Est. 28 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Row
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 15 Reps
Day 8
Day 4 : day off 1
Est. 0 min
0 exercises
This day is empty
Day 8
Day 5 : shoulder with chest
Est. 28 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Seated Row to Neck
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Day 8
Day 6 : hamstrings
Est. 25 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Landmine Double Arm Row
3 Sets x 12 Reps
Day 8
Day 7 : arms ( biceps triceps )
Est. 32 min
6 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
cable triceps pushdow (reverse grip)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 8
Day 8 : day off 2
Est. 0 min
0 exercises
This day is empty
