Alpha Progression

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Pull · 6 exercises · 13 sets

Romanian Deadlifts · Barbell

1 set · 8 reps
Chest-Supported T-Bar Rows with Wide Grip · Machine

3 sets · 8 reps
Chest-Supported Rows with Close Grip · Machine

2 sets · 8 reps
Lat Pulldowns with Close Neutral Grip · Cable

2 sets · 8 reps
Reverse Butterfly with Wide Grip · Machine

2 sets · 8 reps
Seated Twist Curls · Dumbbells

3 sets · 8 reps

Push · 6 exercises · 15 sets

Chest Press · Machine

3 sets · 8 reps
Incline Chest Press · Machine

2 sets · 7 reps
Butterfly with Wide Grip · Machine

2 sets · 8 reps
Lateral Raises · Machine

3 sets · 8 reps
Triceps Pushdowns · Cable

3 sets · 8 reps
Crunch Machine · Machine

2 sets · 12 reps

Leg · 5 exercises · 13 sets

Leg Extensions · Machine

3 sets · 8 reps
Seated Leg Curls · Machine

3 sets · 8 reps
Squats · Barbell

2 sets · 8 reps
Calf Raises on Leg Press · Machine

3 sets · 8 reps
Crunch Machine · Machine

2 sets · 12 reps

Oberkörper · 7 exercises · 16 sets

Pull-Ups with Wide Overhand Grip · Bodyweight

2 sets · 8 reps
Dips · Bodyweight

2 sets · 8 reps
Shoulder Press · Machine

2 sets · 8 reps
Lateral Raises · Machine

2 sets · 8 reps
Hammer Curls · Dumbbells

3 sets · 8 reps
Triceps Pushdowns · Cable

3 sets · 8 reps
Preacher Curls · Machine

2 sets · 8 reps