Hybrid Workout- Week 1

• Week 1

DAY 1
Exercise	Sets	Reps	Muscle
Barbell Deadlift	3	4	Legs
Machine Leg Press Both Legs	3	20	Legs
Power Clean	3	4	Overall
Prone Machine Leg Curl Both Legs	3	10	Legs
Adductor Side Steps	3	12	Legs
Barbell Incline Bench Press On Bench With Band	3	8	Chest
Barbell Incline Bench Press On Bench	3	8	Chest
Laying On Incline Bench Dumbbell Flys Alternating Arms	3	6	Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms	4	15	Arms
Laying On Bench Bar Triceps Extension Both Arms	4	8	Arms
Bent Over Cable Crunch	3	20	Abs
Prone Iso Abs On Ball	2	30	Abs

DAY 2
Exercise	Sets	Reps	Muscle
Seated On Bench Barbell Military Press With Band	4	12	Shoulders
Seated On Bench Dumbbell Side Raise Alternating Arms	4	8	Shoulders
Standing Front Raise With Band Alternating Arms	4	8	Shoulders
Dumbbell Hang Clean Push Press	2	10	Overall
Laying on Ball Dumbbell Prone Cobras	3	10	Back
Standing Overhead Cable Pulldowns Both Arms	3	10	Back
Standing Dumbbell Rear Delt Raise Both Arms	3	8	Shoulders
Laying on Ball Abdominal Crunches Hands by Head	3	30	Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head	4	20	Abs

DAY 3
Exercise	Sets	Reps	Muscle
Box Jumps	3	10	Plyometrics
Barbell Squat With Band	3	8	Legs
Jump Squat	3	5	Legs
Reverse Hamstring Curl With Band	3	8	Legs
Dumbbell Straight Legged Deadlift	3	10	Legs
Barbell Bench Press On Bench With Band	1	20	Chest
Barbell Bench Press On Bench	3	5	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Ball Push Ups Ball On Ground	3	12	Chest
Leg Lifts on Ground	3	10	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs

DAY 4
Exercise	Sets	Reps	Muscle
Hang Clean	3	3	Overall
Standing Dumbbell Military Press Alternating Arms With Band	3	10	Shoulders
Standing Full Range Lateral Raise With Band Both Arms	3	12	Shoulders
Standing Cable Upright Row Both Arms	3	15	Shoulders
Dumbbell Bent Over Close Grip Rows Both Arms	3	8	Back
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
Standing Shrugs With Band	3	15	Shoulders
Standing Bicep Curl Barbell Both Arms	4	12	Arms
Standing Cable Triceps Extension Both Arms	4	10	Arms
Standing Bicep Curl Dumbbell With Band Both Arms	2	20	Arms
Dips	2	15	Chest
Bent Over Cable Crunch	3	25	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs

DAY 5
Exercise	Sets	Reps	Muscle
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	5	30	Cardio
Box Jumps	3	10	Plyometrics
Barbell Walking Lunge	3	6	Legs
Barbell Close Grip Bench Press with bands	3	10	Chest
Barbell Side Lunge	1	10	Legs
Laying on Ground Abdominal Crunches Hands by Head	5	20	Abs