Hybrid Workout- Week 1

DAY 1
ExerciseSetsRepsMuscle
Barbell Deadlift34Legs
Machine Leg Press Both Legs320Legs
Power Clean34Overall
Prone Machine Leg Curl Both Legs310Legs
Adductor Side Steps312Legs
Barbell Incline Bench Press On Bench With Band38Chest
Barbell Incline Bench Press On Bench38Chest
Laying On Incline Bench Dumbbell Flys Alternating Arms36Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms415Arms
Laying On Bench Bar Triceps Extension Both Arms48Arms
Bent Over Cable Crunch320Abs
Prone Iso Abs On Ball230Abs
DAY 2
ExerciseSetsRepsMuscle
Seated On Bench Barbell Military Press With Band412Shoulders
Seated On Bench Dumbbell Side Raise Alternating Arms48Shoulders
Standing Front Raise With Band Alternating Arms48Shoulders
Dumbbell Hang Clean Push Press210Overall
Laying on Ball Dumbbell Prone Cobras310Back
Standing Overhead Cable Pulldowns Both Arms310Back
Standing Dumbbell Rear Delt Raise Both Arms38Shoulders
Laying on Ball Abdominal Crunches Hands by Head330Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head420Abs
DAY 3
ExerciseSetsRepsMuscle
Box Jumps310Plyometrics
Barbell Squat With Band38Legs
Jump Squat35Legs
Reverse Hamstring Curl With Band38Legs
Dumbbell Straight Legged Deadlift310Legs
Barbell Bench Press On Bench With Band120Chest
Barbell Bench Press On Bench35Chest
Standing Chest Fly With Band One Arm315Chest
Ball Push Ups Ball On Ground312Chest
Leg Lifts on Ground310Abs
Laying on Ball Abdominal Crunches Hands by Head With Band330Abs
DAY 4
ExerciseSetsRepsMuscle
Hang Clean33Overall
Standing Dumbbell Military Press Alternating Arms With Band310Shoulders
Standing Full Range Lateral Raise With Band Both Arms312Shoulders
Standing Cable Upright Row Both Arms315Shoulders
Dumbbell Bent Over Close Grip Rows Both Arms38Back
Seated On Bench Bar Lat Pulldowns Both Arms38Back
Standing Shrugs With Band315Shoulders
Standing Bicep Curl Barbell Both Arms412Arms
Standing Cable Triceps Extension Both Arms410Arms
Standing Bicep Curl Dumbbell With Band Both Arms220Arms
Dips215Chest
Bent Over Cable Crunch325Abs
Laying on Ball Abdominal Crunches Hands by Head With Band330Abs
DAY 5
ExerciseSetsRepsMuscle
Walk Run Treadmill- 20-30 minutes11Cardio
Jump Rope530Cardio
Box Jumps310Plyometrics
Barbell Walking Lunge36Legs
Barbell Close Grip Bench Press with bands310Chest
Barbell Side Lunge110Legs
Laying on Ground Abdominal Crunches Hands by Head520Abs

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