WoodbineAlphaMain: Back, Chest + Core + Wildcard | Rest-excluded: Quads
Back — 1/5 sessions
Chest — 2/5 sessions
Core — always included
Wildcard — accessory
| Date | Drinks | Exercise | Sets | Primary | Secondary |
|---|---|---|---|---|---|
| Apr 22 | Bicep Curl Bar | 50×12, 13, 13 | Biceps | Forearms | |
| Lateral Raise / Shoulder Raise | 20×13, 12, 12 | Shoulders | Traps | ||
| Alternating Reverse Lunge(each side) | 10, 10, 10 | Quads | Glutes, Hamstrings | ||
| Gravedigger | 35×10, 10, 10 | Core | Shoulders | ||
| Apr 21 | 3 | Chest Incline Press | 95×14, 13, 12 | Chest | Triceps, Front Deltoids |
| Side Lunge(each side) | 20, 20, 20 | Quads | Adductors, Glutes | ||
| Around the World(each side) | 35×10, 10, 10 | Core | Chest, Shoulders | ||
| Bent-Over Row(each side) | 35×15, 14, 14 | Back | Biceps, Rear Deltoids, Core | ||
| Apr 20 | Chest Press | 35×25, 22, 20 | Chest | Triceps, Front Deltoids | |
| Squat | 20, 20, 20 | Quads | Glutes, Core | ||
| Upright Row | 50×14, 14, 14 | Shoulders | Traps | ||
| Gravedigger | 35×10, 10, 10 | Core | Shoulders | ||
| Apr 16 | 9 | Rest day | |||
| Apr 12 | 1 | Rest day | |||
| Apr 10 | 4 | Rest day | |||
| Apr 9 | 4 | Sports | 1.5h | ||
| Apr 8 | 4 | Sports | 1.5h | ||
| Apr 7 | 4 | Sports | 1.5h | ||
| Apr 6 | 4 | Sports | 1.5h | ||
| Apr 5 | 4 | Rest day | |||
| Apr 4 | 4 | Rest day | |||
| Apr 2 | 1 | Rest day | |||
| Mar 30 | Chest Press | 50×21, 19, 19 | Chest | Triceps, Front Deltoids | |
| Side Lunge(each side) | 25×20, 20, 20 | Quads | Adductors, Glutes | ||
| Half-Kneeling Wood Chopper(each side) | 35×10, 10, 10 | Core | Shoulders, Hips | ||
| Kettlebell Around the World(each side) | 45×10, 10, 10 | Core | Hips | ||
| Circuit | |||||
| Mar 29 | 4 | Bent-Over Row(each side) | 35×5, 5, 5, 5, 5 | Back | Biceps, Rear Deltoids, Core |
| Kettlebell Swing | 35×5, 5, 5, 5, 5 | Hamstrings | Glutes, Hips, Core | ||
| Squat | 35×5, 5, 5, 5, 5 | Quads | Glutes, Core | ||
| Reverse Lunge(each side) | 35×5, 5, 5, 5, 5 | Quads | Glutes, Hamstrings | ||
| Gravedigger(each side) | 35×5, 5, 5, 5, 5 | Core | Shoulders | ||
| Circuit | |||||
| Mar 28 | 2 | Bent-Over Row(each side) | 35×5, 5, 5, 5, 5, 5 | Back | Biceps, Rear Deltoids, Core |
| Kettlebell Swing(each side) | 35×5, 5, 5, 5, 5, 5 | Hamstrings | Glutes, Hips, Core | ||
| Squat | 35×5, 5, 5, 5, 5, 5 | Quads | Glutes, Core | ||
| Shoulder Press(each side) | 35×5, 5, 5, 5, 5, 5 | Shoulders | Triceps, Chest, Core | ||
| Mar 27 | 2 | Chest Press Incline (Machine) | 115×9, 10, 10 | Chest | Triceps, Front Deltoids |
| Upright Row | 50×15, 15, 15 | Shoulders | Traps | ||
| Side Plank Star Hold(each side) | 40s, 40s, 40s | Core | Shoulders | ||
| Bicep Curl(each side) | 25×11, 11, 11 | Biceps | Forearms | ||
| Mar 25 | Bent-Over Row(each side) | 35×5, 5, 5, 5, 5, 5 | Back | Biceps, Rear Deltoids, Core | |
| Squat Clean(each side) | 35×5, 5, 5, 5, 5, 5 | Quads | Shoulders, Traps, Core | ||
| Shoulder Press(each side) | 35×5, 5, 5, 5, 5, 5 | Shoulders | Triceps, Chest, Core | ||
| Mar 24 | Squat High Pull(each side) | 35×10, 10, 10 | Quads, Glutes, Traps, Shoulders | Core, Back | |
| Shoulder Press | 85×13, 12, 12 | Shoulders | Triceps, Chest, Core | ||
| Gravedigger(each side) | 25×22, 22, 22 | Core | Shoulders | ||
| Reverse Bent-Over Row(each side) | 45×12, 12, 12 | Back | Biceps, Rear Deltoids | ||