Hybrid Workout- Week 4

DAY 1
ExerciseSetsRepsMuscle
Hang Clean310Overall
Standing Dumbbell Shoulder Press Both Arms36Shoulders
Barrel Throws with Band310Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms312Back
Standing Dumbbell Front Raise Alternating Arms38Shoulders
Standing Cable Upright Row Both Arms312Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms310Back
Prone Iso Abs Feet On Ground Arms On Ball320Abs
Laying on Ball Abdominal Crunches Hands by Head330Abs
DAY 2
ExerciseSetsRepsMuscle
Machine Leg Press Both Legs320Legs
Barbell One Legged Squat Foot On Bench35Legs
Dumbbell Side Lunge36Legs
Prone Machine Leg Curl One Leg310Legs
Adductor Side Steps315Legs
Barbell Bench Press On Bench38Chest
Dumbbell Bench Press On Ball One Arm310Chest
Standing Chest Fly With Band One Arm312Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms415Arms
Laying On Bench Bar Triceps Extension Both Arms415Arms
Jump Rope130Cardio
Laying on Ball Abdominal Crunches Hands by Head430Abs
DAY 3
ExerciseSetsRepsMuscle
Box Jumps310Plyometrics
Jump in Place310Plyometrics
Jump Rope330Cardio
Power Clean33Overall
Barbell Deadlift33Legs
Barbell Squat With Band38Legs
Standing Shoulder Press With Band Both Arms320Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms312Shoulders
Prone Iso Abs On Ball330Abs
DAY 4
ExerciseSetsRepsMuscle
Barbell Incline Bench Press On Bench With Band410Chest
Barbell Incline Bench Press On Bench35Chest
Standing Incline Chest Fly With Band One Arm312Chest
Standard Grip Pushups Feet On Ball36Chest
Standing Bicep Curl Barbell With Band Both Arms415Arms
Standing Cable Triceps Extension Both Arms410Arms
Standing Kickbacks Both Arms With Band415Arms
Standing Both Legs Preacher Curls One Arm410Arms
Laying on Ball Abdominal Crunches Hands Straight Up With Band425Abs
DAY 5
ExerciseSetsRepsMuscle
Seated Machine Leg Extension Both Legs215Legs
Prone Machine Leg Curl Both Legs215Legs
Barbell Front Squat35Legs
Barbell Walking Lunge36Legs
Power Clean33Overall
Reverse Hamstring Curl With Band35Legs
Jump Rope130Cardio
Dips410Chest
Walk Run Treadmill- 20-30 minutes11Cardio

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