Hybrid Workout-Week 1

DAY 1
ExerciseSetsRepsMuscle
Power Clean33Overall
Jump Squat38Legs
Barbell Squat With Band35Legs
Barbell One Legged Squat Foot On Bench36Legs
Prone Machine Leg Curl Both Legs410Legs
Barbell Bench Press On Bench With Band315Chest
Dumbell Bench Press On Ball Alternating Arms312Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms512Arms
Standing Kickbacks Both Arms With Band520Arms
Dips210Chest
Laying on Ground Abdominal Crunches Hands by Head250Abs
DAY 2
ExerciseSetsRepsMuscle
Seated On Bench Barbell Military Press310Shoulders
Standing Dumbbell Side Raise Alternating Arms36Shoulders
Standing Dumbbell Front Raise Alternating Arms38Shoulders
Standing Barbell Upright Row310Shoulders
Seated On Ball Bar Lat Pulldowns Both Arms310Back
Barbell Bent Over Wide Grip Rows With Band Both Arms46Back
Standing Dumbbell Shrugs310Shoulders
Jump Rope130Cardio
Laying on Ground Abdominal Crunches Hands by Head250Abs
DAY 3
ExerciseSetsRepsMuscle
Barbell Deadlift33Legs
Hang Clean33Overall
Barbell Front Squat36Legs
Step Ups Alternating Legs35Legs
Reverse Hamstring Curl With Band310Legs
Barbell Static Side Lunge With Band310Legs
Barbell Incline Bench Press On Bench With Band58Chest
Standing High Cable Flys Alternating Arms315Chest
Close Grip Push Ups38Chest
Laying On Ball Abdominal Crunch With Cable430Abs
DAY 4
ExerciseSetsRepsMuscle
Jump Rope330Cardio
Box Jumps310Plyometrics
Power Skips310Plyometrics
Two Legged Broad Jump310Plyometrics
Dot Drill (Front to Back)55Plyometrics
Overhead Squat130Legs
Seated On Ball Dumbbell Military Press Alternating Arms48Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms48Shoulders
Barrel Throws with Band48Shoulders
Seated On Ball Cable Lat Pulldowns One Arm312Back
Standing Biceps Curl Dumbbell With Band Alternating Arms412Arms
Standing Kickbacks Both Arms With Band425Arms
Dips310Chest
Standing High Bicep Curls One Arm325Arms
V-Ups With No Equipment320Abs
DAY 5
ExerciseSetsRepsMuscle
Power Clean32Overall
Barbell Squat36Legs
Barbell Bench Press On Bench36Chest
Standing Bicep Curl Barbell With Band Both Arms410Arms
Standing Cable Triceps Extension Both Arms415Arms
Walk Run Treadmill- 20-30 minutes11Cardio

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