This plan was shared via the Alpha Progression app.
Open in the appUpper Lower
Upper · 7 exercises · 24 sets
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Bench Press · Barbell4 sets · 8 reps
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Shoulder Press · Machine4 sets · 10 reps
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Rows with Wide Neutral Grip · Cable3 sets · 12 reps
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Pullovers on Bench · Dumbbells3 sets · 12 reps
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Lateral Raises · Machine3 sets · 12 reps · Dropsets
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Bent-Over Lateral Raises · Dumbbells3 sets · 12 reps
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Curls · Barbell4 sets · 12 reps
Lower · 6 exercises · 20 sets
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Front Squats · Barbell4 sets · 8 reps
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Leg Press · Machine3 sets · 10 reps
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Romanian Deadlifts · Dumbbells4 sets · 10 reps
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Step-Ups · Dumbbells3 sets · 12 reps
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Kneeling Crunches · Cable3 sets · 12 reps
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Seated Calf Raises · Machine3 sets · 15 reps
Upper · 6 exercises · 21 sets
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Pull-Ups with Close Neutral Grip · Bodyweight3 sets · 8 reps
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One-Arm Rows · Dumbbells3 sets · 10 reps
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Incline Chest Press · Machine4 sets · 10 reps
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Skull Crushers · EZ bar4 sets · 12 reps
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Upright Rows · EZ bar4 sets · 15 reps
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Face Pulls with Rope · Cable3 sets · 15 reps · Dropsets
Lower · 6 exercises · 19 sets
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Deadlifts · Barbell3 sets · 8 reps
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Bulgarian Split Squats · Dumbbells3 sets · 10 reps
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Lying Leg Curls · Machine4 sets · 12 reps
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Standing Calf Raises · Machine3 sets · 12 reps
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Decline Reverse Crunches · Bodyweight3 sets · 12 reps
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Side Crunches · Bodyweight3 sets · 15 reps