Workout Routine

Alyx High Rep Range

by Ktoddm6

Rep Ranges 15: 12-15 12: 8-12 10: 6-10

Workouts

Day 1

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Barbell Squat

3 sets

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec

Sissy Squat

2 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec

dumbbell row

2 sets

Dumbbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Dumbbell Pullover

2 sets

Supinating Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Supinating Curls

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1 sets

Supinating Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Supinating Curls

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Calf Raise

4 sets

Day 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

incline bench press

2 sets

Flat Bench Dumbbell Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Flat Bench Dumbbell Flys

2 sets

Seated Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec
5
–
–
15
30 sec

Seated Dumbbell Shrug

5 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

rear delt fly

2 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

upright row

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

triceps kickback

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

triceps kickback

1 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
4
15
30 sec
5
15
30 sec

Leg Raises

5 sets

Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

deadlift

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

good morning

2 sets

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec
5
–
–
15
30 sec

Barbell Shrug

5 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec

Bench Dips

1 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec

Bench Dips

1 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Calf Raise

4 sets

Day 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

bench press

3 sets

Incline Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Incline Chest Fly

2 sets

Seated Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Seated Arnold Press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

lateral raise

2 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

reverse curl

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

reverse curl

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec
5
20
30 sec

Crunches

5 sets

Day 5

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

front squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

barbell row

2 sets

Dumbbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Dumbbell Overhead Press

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1 sets

Dumbbell Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

Dumbbell Skull Crushers

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1 sets

Dumbbell Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

Dumbbell Skull Crushers

1 sets

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Calf Raises

4 sets

Day 6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

incline bench press

2 sets

One Armed Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

One Armed Bench Press

2 sets

Standing Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec
5
–
–
15
30 sec

Standing Shrug

5 sets

Behind The Neck Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Behind The Neck Shoulder Press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

rear delt fly

2 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec

Bench Dips

1 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec

Bench Dips

1 sets

Alternating Side Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec
5
20
30 sec

Alternating Side Crunches

5 sets