Hybrid Workout-Week 1

DAY 1
Exercise	Sets	Reps	Muscle
Power Clean	3	3	Overall
Jump Squat	3	8	Legs
Barbell Squat With Band	3	5	Legs
Barbell One Legged Squat Foot On Bench	3	6	Legs
Prone Machine Leg Curl Both Legs	4	10	Legs
Barbell Bench Press On Bench With Band	3	15	Chest
Dumbell Bench Press On Ball Alternating Arms	3	12	Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms	5	12	Arms
Standing Kickbacks Both Arms With Band	5	20	Arms
Dips	2	10	Chest
Laying on Ground Abdominal Crunches Hands by Head	2	50	Abs

DAY 2
Exercise	Sets	Reps	Muscle
Seated On Bench Barbell Military Press	3	10	Shoulders
Standing Dumbbell Side Raise Alternating Arms	3	6	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Standing Barbell Upright Row	3	10	Shoulders
Seated On Ball Bar Lat Pulldowns Both Arms	3	10	Back
Barbell Bent Over Wide Grip Rows With Band Both Arms	4	6	Back
Standing Dumbbell Shrugs	3	10	Shoulders
Jump Rope	1	30	Cardio
Laying on Ground Abdominal Crunches Hands by Head	2	50	Abs

DAY 3
Exercise	Sets	Reps	Muscle
Barbell Deadlift	3	3	Legs
Hang Clean	3	3	Overall
Barbell Front Squat	3	6	Legs
Step Ups Alternating Legs	3	5	Legs
Reverse Hamstring Curl With Band	3	10	Legs
Barbell Static Side Lunge With Band	3	10	Legs
Barbell Incline Bench Press On Bench With Band	5	8	Chest
Standing High Cable Flys Alternating Arms	3	15	Chest
Close Grip Push Ups	3	8	Chest
Laying On Ball Abdominal Crunch With Cable	4	30	Abs

DAY 4
Exercise	Sets	Reps	Muscle
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Power Skips	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dot Drill (Front to Back)	5	5	Plyometrics
Overhead Squat	1	30	Legs
Seated On Ball Dumbbell Military Press Alternating Arms	4	8	Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms	4	8	Shoulders
Barrel Throws with Band	4	8	Shoulders
Seated On Ball Cable Lat Pulldowns One Arm	3	12	Back
Standing Biceps Curl Dumbbell With Band Alternating Arms	4	12	Arms
Standing Kickbacks Both Arms With Band	4	25	Arms
Dips	3	10	Chest
Standing High Bicep Curls One Arm	3	25	Arms
V-Ups With No Equipment	3	20	Abs

DAY 5
Exercise	Sets	Reps	Muscle
Power Clean	3	2	Overall
Barbell Squat	3	6	Legs
Barbell Bench Press On Bench	3	6	Chest
Standing Bicep Curl Barbell With Band Both Arms	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	15	Arms
Walk Run Treadmill- 20-30 minutes	1	1	Cardio