Alpha Progression

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Tag 1 · 12 exercises · 36 sets

Lateral Raises · Dumbbells

3 sets · 10 reps
Triceps Pushdowns · Cable

3 sets · 10 reps
Overhead Triceps Extensions · Cable

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Flys · Cable

3 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

3 sets · 10 reps
Deadlifts · Machine

3 sets · 10 reps
Glute Bridges · Bodyweight

3 sets · 10 reps
Sumo Goblet Squats · Kettlebells

3 sets · 10 reps
Split Squats · Kettlebells

3 sets · 10 reps
Crunches · Bodyweight

3 sets · 10 reps
G

Ganz Körper ·

3 sets · 10 reps

Tag 2 · 12 exercises · 36 sets

Lateral Raises · Dumbbells

3 sets · 10 reps
Triceps Pushdowns · Cable

3 sets · 10 reps
Overhead Triceps Extensions · Cable

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Flys · Cable

3 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

3 sets · 10 reps
Deadlifts · Machine

3 sets · 10 reps
Glute Bridges · Bodyweight

3 sets · 10 reps
Sumo Goblet Squats · Kettlebells

3 sets · 10 reps
Split Squats · Kettlebells

3 sets · 10 reps
G

Ganz Körper ·

3 sets · 10 reps
Crunches · Bodyweight

3 sets · 10 reps

Tag 3 · 12 exercises · 36 sets

Lateral Raises · Dumbbells

3 sets · 10 reps
Triceps Pushdowns · Cable

3 sets · 10 reps
Overhead Triceps Extensions · Cable

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Flys · Cable

3 sets · 10 reps
Lat Pulldowns with Wide Overhand Grip · Cable

3 sets · 10 reps
Deadlifts · Machine

3 sets · 10 reps
Glute Bridges · Bodyweight

3 sets · 10 reps
Sumo Goblet Squats · Kettlebells

3 sets · 10 reps
Split Squats · Kettlebells

3 sets · 10 reps
G

Ganz Körper ·

3 sets · 10 reps
Crunches · Bodyweight

3 sets · 10 reps