Dive into the Ale Arenas program, a dynamic 3-week workout plan designed to sculpt your chest, legs, shoulders, and core. With 5 training days each week, you'll engage in a variety of barbell and bodyweight exercises, including bench presses and squats, all tailored to push your limits and maximize strength gains. This structured regimen emphasizes intensity and proper form, ensuring you build muscle effectively while keeping your workouts exciting. Get ready to transform your physique and elevate your fitness game!

Basi 5 days program targeting all muscle groups

Ale Arenas - 

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Incline Bench Press (Barbell)

Decline Bench Press (Barbell)

Bicycle Crunch

Russian Twist (Dumbbell)

CHEST & ABS

Squat (Barbell)

Romanian Deadlift (Barbell)

Lounges

Standing Calf Raise

LEGS

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Y Raise (Dumbbell)

Battle Ropes

Hanging Leg Raise

SHOULDERS AND ABS

Bench Press (Close Grip)

Single Arm Overhead Tricep Extension

Bicep Curl (Barbell)

Concentration Curl

Hammer Curl (Cable)

ARMS

Seated Row (Machine)

Lat Pulldown

Seated Row (Cable)

Shrug (Barbell)

BACK AND TRAPS

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Wall Press Dead Bug

Plank

Leg Press

Leg Extension

Lying Leg Curl

One Leg Dumbell Calf Raise

Arnold Press

Lateral Raise (Dumbbell)

Face Pull

Russian Twist

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Incline Dumbbell Hammer Curl

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Single Arm Iso Row

Cable Trap Shrug

Heavy 1-Arm Crossovers

Low To High Cable Flyes

Weighted Chest Dip

Mountain Climber

Plank Hip Dips

Hack Squat

Hip Thrust (Dumbbell)

Nordic Hamstrings

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Behind The Back Cable Lateral Raise

"W" Raises

Hollow Hold

Cable Crunch

Skull Crusher (Barbell)

Triceps Machine Dip

Preacher Curl (EZ Bar)

Barbell Drag Curl

Reverse Bicep Curl (EZ Bar)

Kroc Row

Straight Arm Pulldown

Meadow Row

Barbell Behind-The-Back Shrug

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