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Alice Super Duper Gym Fitness
by Oliver Tochel
1 athletes joined
Program Description
Awesome Gym fitness plan for alice
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 23, 2024 09:00
Last Edited
May 24, 2024 07:40
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Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 2
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 3
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 2
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 3
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 2
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
2
Lat Pulldown
2 Sets
8 Reps
3
Dumbbell Row
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
Day 3
1
Goblet Squat
3 Sets
12 Reps
2
Leg Extension
2 Sets
15 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
4
Calf Raise (Bodyweight)
1 Set
30 Reps