Alpha Progression

This plan was shared via the Alpha Progression app.

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Home Workouts

Chest · 6 exercises · 18 sets

Push-Ups · TRX

3 sets · 10 reps
Flys · Resistance bands

3 sets · 10 reps
Standing Chest Press · Resistance bands

3 sets · 10 reps
Push-Ups · Bodyweight

3 sets · 10 reps
High Band Flys · Resistance bands

3 sets · 10 reps
Bench Press · Barbell

3 sets · 10 reps

LEG1 · 7 exercises · 21 sets

Low Bar Squats · Barbell

3 sets · 10 reps
Hip Thrusts · Barbell

3 sets · 10 reps
Seated Leg Curls · Resistance bands

3 sets · 10 reps
Good Mornings · Barbell

3 sets · 10 reps
I

Invertiertes Beinbeugen im Sitzen · Resistance bands

3 sets · 10 reps
Reverse Lunges · Barbell

3 sets · 10 reps
Squats · Barbell

3 sets · 10 reps

Back · 8 exercises · 24 sets

Lateral Raises · Resistance bands

3 sets · 10 reps
Internal Rotation · Resistance bands

3 sets · 10 reps
Standing Shoulder Press · Resistance bands

3 sets · 10 reps
Front Raises · Resistance bands

3 sets · 10 reps
Standing Shoulder Press · Barbell

3 sets · 10 reps
Bent-Over Lateral Raises · Resistance bands

3 sets · 10 reps
Lateral Raises · Resistance bands

3 sets · 10 reps
Pullovers · Resistance bands

3 sets · 10 reps

Leg2 · 5 exercises · 15 sets

Low Bar Squats · Barbell

3 sets · 10 reps
Leg Curls on Exercise Ball · Bodyweight

3 sets · 10 reps
Reverse Lunges · Barbell

3 sets · 10 reps
Glute Bridges · Resistance bands

3 sets · 10 reps
Good Mornings · Barbell

3 sets · 10 reps

Arm · 7 exercises · 21 sets

Push-Ups with Close Grip · Bodyweight

3 sets · 10 reps
C

Curls im Stehen mit Band · Resistance bands

3 sets · 10 reps
Curls · Barbell

3 sets · 10 reps
Hammer Curls · Resistance bands

3 sets · 10 reps
Standing Reverse Wrist Curls · Barbell

3 sets · 10 reps
Behind-the-Back Curls · Resistance bands

3 sets · 10 reps
Curls · Barbell

3 sets · 10 reps