Hybrid Workout- Week 4
| DAY 1 | |||
|---|---|---|---|
| Exercise | Sets | Reps | Muscle |
| Hang Clean | 3 | 10 | Overall |
| Standing Dumbbell Shoulder Press Both Arms | 3 | 6 | Shoulders |
| Barrel Throws with Band | 3 | 10 | Shoulders |
| Seated On Bench Bar Lat Pulldowns Both Arms | 3 | 12 | Back |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 12 | Shoulders |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Prone Iso Abs Feet On Ground Arms On Ball | 3 | 20 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
| DAY 2 | |||
|---|---|---|---|
| Exercise | Sets | Reps | Muscle |
| Machine Leg Press Both Legs | 3 | 20 | Legs |
| Barbell One Legged Squat Foot On Bench | 3 | 5 | Legs |
| Dumbbell Side Lunge | 3 | 6 | Legs |
| Prone Machine Leg Curl One Leg | 3 | 10 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Barbell Bench Press On Bench | 3 | 8 | Chest |
| Dumbbell Bench Press On Ball One Arm | 3 | 10 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 12 | Chest |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 15 | Arms |
| Laying On Bench Bar Triceps Extension Both Arms | 4 | 15 | Arms |
| Jump Rope | 1 | 30 | Cardio |
| Laying on Ball Abdominal Crunches Hands by Head | 4 | 30 | Abs |
| DAY 3 | |||
|---|---|---|---|
| Exercise | Sets | Reps | Muscle |
| Box Jumps | 3 | 10 | Plyometrics |
| Jump in Place | 3 | 10 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Power Clean | 3 | 3 | Overall |
| Barbell Deadlift | 3 | 3 | Legs |
| Barbell Squat With Band | 3 | 8 | Legs |
| Standing Shoulder Press With Band Both Arms | 3 | 20 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 3 | 12 | Shoulders |
| Prone Iso Abs On Ball | 3 | 30 | Abs |
| DAY 4 | |||
|---|---|---|---|
| Exercise | Sets | Reps | Muscle |
| Barbell Incline Bench Press On Bench With Band | 4 | 10 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 5 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 12 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 6 | Chest |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 15 | Arms |
| Standing Cable Triceps Extension Both Arms | 4 | 10 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 15 | Arms |
| Standing Both Legs Preacher Curls One Arm | 4 | 10 | Arms |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 4 | 25 | Abs |
| DAY 5 | |||
|---|---|---|---|
| Exercise | Sets | Reps | Muscle |
| Seated Machine Leg Extension Both Legs | 2 | 15 | Legs |
| Prone Machine Leg Curl Both Legs | 2 | 15 | Legs |
| Barbell Front Squat | 3 | 5 | Legs |
| Barbell Walking Lunge | 3 | 6 | Legs |
| Power Clean | 3 | 3 | Overall |
| Reverse Hamstring Curl With Band | 3 | 5 | Legs |
| Jump Rope | 1 | 30 | Cardio |
| Dips | 4 | 10 | Chest |
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
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