Workout Routine

Alyx Low Rep Workout

by Ktoddm6

2-3 minute rest times

Workouts

Day 1

Barbell Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

Barbell Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Day 2

Barbell Bench Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

Barbell Shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

Barbell Skull Crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Day 3

Barbell Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

Seated Overhead Barbell Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

Dumbbell Hammer Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Day 4

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Seated Dumbbell Overhead Tricep Extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Day 5

Sumo Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

One Armed Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

60 sec

2

–

–

20

60 sec

3

–

–

20

60 sec

4

–

–

20

60 sec

5

–

–

20

60 sec

Day 6

Dumbbell Incline Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

8

180 sec

Standing Arnold Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

Dumbbell Tricep Kickbacks

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

Front Delt Raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec