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

Contributed by: Francis Li

Save Routine

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

• Wide Grip 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
• 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 (on pec deck) - Lever
  3 sets × 10 reps
• Front Raise - Plate
  3 sets × 10 reps
• Behind Neck Press - EZ Curl Bar
  4 sets × 12 reps

Arms

• Barbell Curl - Barbell
  4 sets × 6 reps
• Incline Curl - Dumbbell
  3 sets × 8 reps
• Hammer Curl - Cable
  3 sets × 8 reps
• Concentration Curl - Dumbbell
  3 sets × 10 reps
• Overhead Triceps Extension - Cable (Split rope handle)
  4 sets × 8 reps
• Skull Crusher - EZ Curl Bar
  4 sets × 8 reps
• Overhead 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 - Plate
  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 - Lever
  3 sets × 20 reps