Alpha Figure Delts/chest/triceps

Your Free Alpha Figure Delts/chest/triceps workout

A1

Lying cuff lateral raises

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 10-12

B1

reverse pec dec

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 10-12

C1

machine shoulder press

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 8-0

D1

roller cable fly

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 10-12

E1

cross-cable triceps extensions

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 10-12

F1

dips

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 10-12

G1

Seated calf raise

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 12-15

Superset

G2

hanging leg raises

Notes: *all sets to failure (0 RIR)

  • Sets: 3
  • Reps: 10-12