The Alpha Body 1 LEGAL NOTICE The Alpha Body 2 Table of Contents The Alpha Body 3 The Alpha Body 4 The Alpha Body 5 The Alpha Body 6 Introduction The Alpha Body 7 The Alpha Body 8 The Alpha Body 9 Chapter 1: Program Foundations The Alpha Body 10 The Alpha Body 11 The Alpha Body 12 The Alpha Body 13 The Alpha Body 14 The Alpha Body 15 The Alpha Body 16 The Alpha Body 17 The Alpha Body 18 The Alpha Body 19 The Alpha Body 20 Here is the legendary PR Table. With it, you will be able to make PRs practically every time you train. The Alpha Body 21 Chapter 2: The Program The Alpha Body 22 The Alpha Body 23 The Alpha Body 24 Movement Grip Bar Style Resistance Bench Press Incline Press Decline Press Floor Press Weighed Dips Overhead Press Push Press Close Medium Wide Illegally Wide Reverse Standard 20kg Bar Fat Bar Swiss Bar Cambered Bar Bent Bar Log Touch and Go Paused Partials 1,2,3,4,5 Board Pins Straight Weight Cable Machine Bands Chains Movement Stance Trap-Bar Deadlift Close Pistol Squat Medium Single-Legged Leg Press Wide Knees to Chest Leg Press Hack Squat Bulgarian Split Squat The Alpha Body Bar Style Resistance Standard 20KG Bar Safety Squat Bar Cambered Squat Bar Dumbbell Plates Touch and Go Pause Blocks Box Pins Straight Weight Cable Machine Bands Chains 25 The Alpha Body 26 The Alpha Body 27 Movement Bench Press Incline Press Decline Press Floor Press Weighted Dips Overhead Press Push Press BTN Press Z Press Viking Press Landmine Press Bradford Press Dick's Press Handstand Pushups Flat Extensions Incline Extensions Decline Extensions Overhead Extensions Floor Extensions JM Press JM Press on Floor Cross-Body Extensions Triangle Extensions Pushup Variations Pushdowns The Alpha Body Grip Close Medium Wide Illegally Wide Reverse Neutral Bar Standard 20kg Bar Dumbbell Fat Bar Swiss Bar Cambered Bar Bent Bar Log Handles/Rope EZ-Curl Bar Style Touch and Go Paused Partials Static Unilateral Strict/Rolling 1,2,3,4,5 Board Medium/High Pins Kneeling/Sitting/Standing Static Resistance Straight Weight Cable Machine Bands Chains 28 Movement Stance Pistol Squat Close Single-Legged Leg Press Medium Knees to Chest Leg Press Wide Hack Squat Bulgarian Split Squat Walking/Reverse Lunges Sissy Squat Glute-Ham Raise Stiff-Legged Deadlift Leg Curl Reverse-Hyper Extension Hyperextensions The Alpha Body Bar Style Resistance Standard 20KG Bar Safety Squat Bar Cambered Squat Bar Dumbbell Plates Touch and Go Pause Blocks Box Pins Straight Weight Cable Machine Bands Chains 29 The Alpha Body 30 Vertical Back Horizontal Back Traps Pullups/Chins Muscleup Lat Pulldown Machine/Hammer Strength Pulldown All Pullovers Pendlay Row Barbell Row T-Bar Row Dumbbell Row Kroc Row Cable Row Machine/Hammer Strength Row Chest-Supported Row Trap-Bar Shrugs Barbell Shrugs Power Shrugs Machine/Hammer Strength Shrugs Dumbbell Shrugs Farmer Walks Dumbbell Upright Row Cable Upright Row Delts Chest Curls Shoulder Press Alternating Dumbbell Press One Arm Dumbbell Press Arnold Press Dumbbell Snatch Crucifix Holds Dumbbell Side Raises Cable Side Raises Rear Delt Raises Scarecrows Front Raises Plate Raises Facepulls Floor Dumbbell Flyes Flat Dumbbell Flyes Incline Dumbbell Flyes Decline Dumbbell Flyes Cable Crossovers Pec Deck Dumbbell Curl Barbell Curl Hammer Curl Reverse Curl Wrist Curl Reverse Wrist Curl The Alpha Body *Includes all variations 31 Movement Stance Calf Raises on Leg Press Close Standing Calf Raises Medium Seated Calf Raises Wide Donkey Raises Tibial Raises Rack Calf Raises Russian Farmer Walk The Alpha Body Equipment Style Resistance Machine Block Dumbbell Barbell Straps Toes in Toes out Toes Neutral Pause Touch and Go Isometric Slow Fast Straight Weight Cable Machine Bands Chains 32 The Alpha Body 33 The Alpha Body 34 The Alpha Body 35 The Alpha Body 36 The Alpha Body 37 The Alpha Body 38 The Alpha Body 39 The Alpha Body 40 The Alpha Body 41 The Alpha Body 42 Chapter 3: Specialty Lifters The Alpha Body 43 The Alpha Body 44 The Alpha Body 45 The Alpha Body 46 The Alpha Body 47 The Alpha Body 48 The Alpha Body 49 The Alpha Body 50 The Alpha Body 51 The Alpha Body 52 The Alpha Body 53 The Alpha Body 54 The Alpha Body 55 The Alpha Body 56 The Alpha Body 57 The Alpha Body 58 The Alpha Body 59 The Alpha Body 60 The Alpha Body 61 The Alpha Body 62 The Alpha Body 63 The Alpha Body 64 The Alpha Body 65 The Alpha Body 66 The Alpha Body 67 The Alpha Body 68 The Alpha Body 69 The Alpha Body 70 The Alpha Body 71 The Alpha Body 72 The Alpha Body 73 The Alpha Body 74 Chapter 4: Strength Standards The Alpha Body 75 The Alpha Body 76 The Alpha Body 77 The Alpha Body 78 The Alpha Body 79 The Alpha Body 80 The Alpha Body 81 The Alpha Body 82 The Alpha Body 83 The Alpha Body 84 The Alpha Body 85 The Alpha Body 86 The Alpha Body 87 12 Week Programs The Alpha Body 88 The Alpha Body 89 The Alpha Body 90 The Alpha Body 91 The Alpha Body 92 The Alpha Body 93 The Alpha Body 94 The Alpha Body 95 The Alpha Body 96 The Alpha Body 97 The Alpha Body 98 The Alpha Body 99 The Alpha Body 100 The Alpha Body 101 The Alpha Body 102 The Alpha Body 103 The Alpha Body 104 The Alpha Body 105 The Alpha Body 106 The Alpha Body 107 The Alpha Body 108 The Alpha Body 109 The Alpha Body 110 The Alpha Body 111 The Alpha Body 112 The Alpha Body 113 The Alpha Body 114 Main/Supplemental Movement Front Squat High Bar Squat Low Bar Squat Zercher Squat Good Morning Conventional Deadlift Sumo Deadlift Stiff-legged deadlift Romanian Deadlift Snatch-Grip Deadlift The Alpha Body Stance Bar Style Resistance Close Medium Wide Standard 20kg Bar Safety Squat Bar Cambered Squat Bar Bent Bar Dumbbell Plates Touch and Go Pause Blocks Deficit Box Pins Unilateral Straight Weight Cable Machine Bands Chains 115 The Alpha Body 116 The Alpha Body 117 The Alpha Body 118 The Alpha Body 119 The Alpha Body 120 Conclusion Your man, Alexander Leonidas The Alpha Body 121 For Online Coaching/Other Services, Email alex.alphadestiny@gmail.com The Alpha Body 122 The Alpha Body 123
