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Alexander Myrvold

Adapted from a routine shared by Norway's first IFBB Pro Alexander Myrvold in an interview with Simply Shredded linked below.

http://www.simplyshredded.com/alex.html

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    Chest

  • Incline Bench Press - Dumbbell
    4 sets × 6 reps
  • Incline Fly - Dumbbell
    4 sets × 8 reps
  • Chest Press - Lever
    4 sets × 8 reps
    • a. Cable Fly - Cable
      3 sets × 10 reps
    • b. Cable Press - Cable
      3 sets × 10 reps
  • Dip - Bodyweight/Weighted
    3 sets × reps

    Back

  • Pulldown - Cable
    4 sets × 6 reps
  • T Bar Row - Lever
    4 sets × 8 reps
  • Bent-over Row - Dumbbell
    3 sets × 8 reps
  • Seated Row - Cable
    4 sets × 12 reps
  • Close Grip Pulldown - Cable
    3 sets × 8 reps
  • Deadlift - Barbell
    4 sets × 12 reps

    Legs

  • Squat - Barbell
    5 sets × 5 reps
  • Leg Press - Sled
    4 sets × 8 reps
    • a. Hack Squat - Barbell
      3 sets × 12 reps
    • b. Lunge - Barbell
      3 sets × 12 reps
  • Leg Extension - Lever
    4 sets × 10 reps
  • Stiff-leg Deadlift - Barbell
    4 sets × 8 reps
  • Lying Leg Curl - Lever
    4 sets × 10 reps

    Shoulders

  • Shoulder Press - Barbell
    4 sets × 8 reps
  • Lateral Raise - Dumbbell
    4 sets × 8 reps
  • Bent Over Reverse Fly - Dumbbell
    4 sets × 8 reps
  • Seated Rear Lateral Fly - Lever
    3 sets × 10 reps
  • Front Raise - Dumbbell
    3 sets × 10 reps
  • Behind Neck Press - Barbell
    4 sets × 12 reps

    Arms

  • Curl - Barbell
    4 sets × 6 reps
  • Incline Curl - Dumbbell
    3 sets × 8 reps
  • Hammer Curl - Dumbbell
    3 sets × 8 reps
  • Concentration Curl - Dumbbell
    3 sets × 10 reps
  • Overhead Triceps Extension - Cable
    4 sets × 8 reps
  • Skull Crusher - EZ Curl Bar
    4 sets × 8 reps
  • Seated Triceps Extension - Dumbbell
    4 sets × 8 reps

    Abs and Calves

    • a. Hanging Leg Raise - Bodyweight/Weighted
      4 sets × 15 reps
    • b. Crunch - Cable
      4 sets × 20 reps
    • c. Russian Twist - Kettlebell
      4 sets × 30 reps
    • d. Plank Hold - Bodyweight/Weighted
      4 sets × reps
  • Standing Calf Raise - Lever
    3 sets × 8 reps
  • Seated Calf Raise - Lever
    3 sets × 15 reps
  • Seated Calf Press - Sled
    3 sets × 20 reps