Alma’s summer workout plan
General
Beginner
Machine strength
Plan Details
The Alma’s summer workout plan routine by alma84 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
9 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
9 exercises
Cable Pull Through
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Sat
Full body
Est. 0 min
13 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
