Hybrid Workout- Week 3

DAY 1
Exercise	Sets	Reps	Muscle
Box Jumps	3	10	Plyometrics
Dumbbell Hang Clean Push Press	3	6	Overall
Jump Rope	1	30	Cardio
Barbell Squat With Band	3	8	Legs
Barbell Straight Legged Deadlift	3	6	Legs
Laying On Ground Feet On Ball Leg Curl Both Legs	3	15	Legs
Seated On Ball Dumbbell Military Press One Arm	3	10	Shoulders
Seated On Ball Dumbbell Side Raise Alternating Arms	3	8	Shoulders
Standing Dumbbell Front Raise Both Arms	3	8	Shoulders
Standing Cable Upright Row Both Arms	3	15	Shoulders
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Laying on Ground Abdominal Crunches Hands by Head	3	20	Abs

DAY 2
Exercise	Sets	Reps	Muscle
Jump Rope	3	30	Cardio
Dumbbell Bench Press On Ball Both Arms	5	8	Chest
Laying On Ball Dumbbell Flys Both Arms	5	10	Chest
Ball Push Ups Ball On Ground	3	8	Chest
Jump Rope	1	30	Cardio
Barbell Incline Bench Press On Bench With Band	2	10	Chest
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
Dumbbell Bent Over Wide Grip Rows Both Arms	3	6	Back
Standing Bicep Curl Dumbbell Alternating Arms	5	10	Arms
Standing Cable Triceps Extension Both Arms	5	12	Arms
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs

DAY 3
Exercise	Sets	Reps	Muscle
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Power Clean	3	4	Overall
Barbell Front Squat	3	5	Legs
Prone Machine Leg Curl Both Legs	4	15	Legs
Alternating Front Lunge with Band attached in Front	2	10	Legs
Standing Shoulder Press With Band Both Arms	3	12	Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms	3	6	Shoulders
Standing Cable Front Raise Both Arms	3	6	Shoulders
Dips	3	10	Chest
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs

DAY 4
Exercise	Sets	Reps	Muscle
Barbell Incline Bench Press On Bench	3	8	Chest
Standing Low Cable Flys Alternating Arms	3	10	Chest
Jump Rope	1	30	Cardio
Laying On Ground Dumbbell Prone Cobras	3	8	Back
Close Grip Push Ups	3	8	Chest
Standing Overhead Cable Pulldowns Both Arms	3	12	Back
Standing High Bicep Curls Both Arms	4	10	Arms
Ball and Band Preacher Curls One Arm	2	20	Arms
Standing Kickbacks Both Arms With Band	3	15	Arms
Laying On Bench Dumbbell Tricep Extension Both Arms	3	8	Arms
Laying on Ground Abdominal Crunches Hands Straight Up	4	25	Abs
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs

DAY 5
Exercise	Sets	Reps	Muscle
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Squat	3	10	Legs
Standing Chest Press With Band One Arm	3	15	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Jump Rope	5	30	Cardio
Dumbbell Overhead Squat With Ball	1	30	Legs
Laying on Ball Abdominal Crunches Hands by Head	3	30	Abs
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Jump Rope	1	30	Cardio