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Alpha - Size - Routine - 1

This 6-week training program consists of 3 workout days per week with rest days in between. Each day focuses on different muscle groups and includes warmup sets followed by burnout sets with decreasing reps. After 6 weeks, take a full rest week before repeating the program at a higher weight. Phase 2 will provide additional workouts.

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Kasun Fernando
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61 views

Alpha - Size - Routine - 1

This 6-week training program consists of 3 workout days per week with rest days in between. Each day focuses on different muscle groups and includes warmup sets followed by burnout sets with decreasing reps. After 6 weeks, take a full rest week before repeating the program at a higher weight. Phase 2 will provide additional workouts.

Uploaded by

Kasun Fernando
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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6 week schedule.

Rest 1 entire week at the end of the program and repeat wit

Dynamic warm up https://www.youtube.com/watch?v=bP6SfmBit5A&t=1s


Rest Interval: 1m 30s between sets / Tempo: 3-0-1 / Take one day rest between each training day
Day 1 sets x reps burn out
Flat Bench press 2x12 (warm up) -
8-
6-
4-
2-
1 with warm up weight x amap

Dumbbell shoulder press 2x12 (warm up) -


8-
6-
4-
2-
1 with warm up weight x amap

Weighted tricep Dip 2x12 (warm up) -


8-
6-
4-
2-
1 with warm up weight x amap

Weighted ab crunch 2x12 -


10 -
10 -
8-
8-

Day 2 sets x reps burn out


Full squat 2x12 (warm up) -
8-
6-
4-
2-
1 with warm up weight x amap

Dumbbell stiff legged dead lift 2x12 (warm up) -


8-
6-
4-
2-
1 with warm up weight x amap

Standing calf raise 2x20 (warm up) -


15 -
12 -
10 -
8-
6 with warm up weight x amap

Hanging leg raise - weighted 2x12 -


10 -
10 -
8-
8-

Day 3 sets x reps burn out


Weighted pull up / pull down 2x12 (warm up) -
8-
6-
4-
2-
1 with warm up weight x amap

Bent over barbell row 2x12 (warm up) -


8-
6-
4-
2-
1 with warm up weight x amap

EZ curl 2x12 (warm up) -


8-
6-
4-
2-
1 with warm up weight x amap

Ab crunch 12 -
medicine ball twist 12 -
Reverse crunch 10 -
Hanging leg raise 10 -
k at the end of the program and repeat with higher weights. phase two of this program will be released soon.

bP6SfmBit5A&t=1s
ween each training day
super set w1 w2 w3
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flat bench dumbbell press - 1 x amap

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side lateral raise 1 x amap

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Tricep cable extension 1 x amap

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super set w1 w2 w3
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goblet squat - 1 x amap

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leg curl 1 x amap

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seated calf raise 1 x amap

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super set w1 w2 w3
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close grip pull down - 1 x amap

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seated row 1 x amap

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hammer curl 1 x amap

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ogram will be released soon.

w4 w5 w6

w4 w5 w6
w4 w5 w6

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