Workout Plan
Tags:: #Atheletisism
This workout is divided into two parts -
Week 1
Pull 1 -
- 1x5 Dead-lifts γ80% ORMγγPerform 4 warm up sets
- 3x8-10 Chest Supported Row
- 2-3x10-12 DB Pullovers
- 3x8-10 High Pull
- 3xF Bicep Chin Curls*
- 3x10-12 Overhead Tricep Extension*
- 3x15-20 Angel and Devils
Push 1 -
- 4x4-6 Barbell Bench Press γLeave 1-2 reps in the tankγ
- 3x10-12 High-to-Low Crossover
- 4x8-10 DB Shoulder Press
- 3x12-15 1Β½ Side Laterals
- 3x10-12 Lying Triceps Extensions*
- 3x10-12 DB Waiter's Curls*
- 3x15-20 Rotator Cuff External Rotation
Week 2
Pull 2 -
- 3x5 Snatch Grip Dead-lift γUsing weight you can do for 8 repsγ
- 3x6-8 Weight Pull-ups with dead-lifts if grip is compromised hereγ
- 3x10-12 Each Arm DB Gorilla Rows
- 2-3x12-15 Straight Arm Push downs
- 3x6-8 Barbell Curls*
- 3x10-12 Tricep Push downs*
- 3x15-20 Face Pulls
Push 2 -
- 4x4-6 Barbell OHP γLeave 1-2 reps in the tankγ
- 3x8-10 DB Underhand Bench Press
- 3x8-10 Each Arm Abduction Row
- 3x10-12 DB Floor Fly
- 3x6-8 Close Grip Bench Press*
- 3x10-12 DB Curl of Choice*
- 3xF Push up Plus
Super set with other marked exercise
Both Weeks
Legs -
- 4 x 4-6 - Squats (Leave 1-2 in the tank)
- 3 x 8-10 - Barbell Hip Thrust
- 2-3 x 10-12 - DB/BB Alt. Reverse Lunges (each leg)
- Single Leg RDL - 2-3 x 10-12 each leg rotate with Slick Floor Bridge Curls - 2-3 x F
- Standing DB Calf Raises rotate with Seated DB Calf Raises - 3 x 15-20 each
Abs and Neck -
- 3 x 20 Neck
- 3 x 15 Side Plank Ridge Twist
- 3 x 12 Sliding Ab Tucks