Allix's Personal
General
Beginner
Body
Plan Details
The Allix's Personal routine by Phantom115 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout will tone your body and give you good definition, while keeping your length and size relatively the same. You'll look fit but not buff. The focus is a light weight/high repetition workout to activate the muscles without putting too much stress on your body, you will want to quit but if you keep at it, you will see the first results within 3 weeks, be it physically seeing the results, or noticing that you arent as sore, or you can start to push yourself more. This will give you a good foundation to build on for the next coming plan. Stay on this for 2.5 to 3.5 months, depending on how eager you are.
Routine detail
Any
Back
Est. 67 min
5 exercises
Superman
4 Sets
Dumbbell One-Arm Row
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Any
Chest
Est. 55 min
4 exercises
Machine Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Any
3x a week abs
Est. 22 min
7 exercises
Sit-Up
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
Toe Touches
1 Set x 10 Reps
Crunch with Hands Overhead
1 Set x 10 Reps
Plank
1 Set
Any
Legs
Est. 56 min
7 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Any
Stretches
Est. 46 min
14 exercises
Shoulder Stretch
2 Sets x 12 Reps
Tricep Side Stretch
2 Sets x 12 Reps
Bicep Stretch
2 Sets x 12 Reps
Standing Trunk Rotation
2 Sets x 12 Reps
Upper Back Stretch
2 Sets x 12 Reps
Side-Lying Floor Stretch
2 Sets x 12 Reps
Dynamic Chest Stretch
2 Sets x 12 Reps
Cat Stretch
2 Sets x 12 Reps
Band Hamstring Stretch
2 Sets x 12 Reps
Quadricep Stretch
2 Sets x 12 Reps
Wide Leg Stretch
2 Sets
90/90 Hamstring Stretch
2 Sets x 12 Reps
Hip Stretch
2 Sets x 12 Reps
Band Quad Stretch
2 Sets x 12 Reps
