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Oliverseanj
Alchemy Phase 3: Advanced Sculpting (10 Weeks)
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General
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Plan Details
The Alchemy Phase 3: Advanced Sculpting (10 Weeks) routine by Oliverseanj is a 7 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
N= Drop Set. Complete listed reps, drop weight to a weight that allows the upper range of set weight...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Full Body 1: Eccentric
Est time: 59 min
12 exercises
Safety Bar Squat
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
KB RDL w/ Deficit
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:10
Eccentric Smith Incline Bench
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Explosive Push Up
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Arnold Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
3 Count Rope Face Pull
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
T Bar Row
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Assisted Isometric Pull-up
Back
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Cable Bicep Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Eccentric Straight Bar Triceps Pushdown
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Decline Crunch
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Ab Wheel
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
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