Strength Builder (Hard)
Alfie Coe Day 1 – Upper Push (Heavy + Volume) Bench press – 5×5 (heavy) Incline dumbbell press – 4×8 Shoulder press – 4×6–8 Tricep dips (weighted if possible) – 4×10 🔥…
Exercise plans
Strength Builder
Day 1 – Upper Body (Push Focus) Bench press or push-ups – 4×6–8 Shoulder press – 3×8 Incline dumbbell press – 3×8–10 Tricep dips – 3×10 Optional finisher: 10 min…
1 week fat burner (Hard)
Day 1 – Full Body Circuit (Fat Burn + Strength) Perform as a circuit (minimal rest): Squats – 12 reps Push-ups – 10–15 Dumbbell rows – 12 Jump rope or…
1 week fat burner
Day 1 – Full Body Strength + Cardio Focus on compound lifts: Squats – 3×8–10 Push-ups (or bench press) – 3×8–12 Bent-over rows – 3×8–10 Plank – 3×30–60 sec Finish…