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    2 Day Workout Plan

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    xceelent
    This document contains a workout plan for an unnamed athlete consisting of two workouts. Workout 1 includes exercises like DB squat-to-press, bench press, band pull-ups, and core circuits. Workout 2 includes exercises like high pulls, squats, DB incline bench press, lateral raises, and back extensions. Both workouts include dynamic warm-ups and mobility routines before the main exercises. The plan provides space to log reps and dates for tracking progress over multiple sessions.

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    2 Day Workout Plan

    Uploaded by

    xceelent
    137 views2 pages
    This document contains a workout plan for an unnamed athlete consisting of two workouts. Workout 1 includes exercises like DB squat-to-press, bench press, band pull-ups, and core circuits. Workout 2 includes exercises like high pulls, squats, DB incline bench press, lateral raises, and back extensions. Both workouts include dynamic warm-ups and mobility routines before the main exercises. The plan provides space to log reps and dates for tracking progress over multiple sessions.

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    Summer workout with limited equipment

    Original Title

    2 day workout plan

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    This document contains a workout plan for an unnamed athlete consisting of two workouts. Workout 1 includes exercises like DB squat-to-press, bench press, band pull-ups, and core circuits. Workout 2 includes exercises like high pulls, squats, DB incline bench press, lateral raises, and back extensions. Both workouts include dynamic warm-ups and mobility routines before the main exercises. The plan provides space to log reps and dates for tracking progress over multiple sessions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    137 views2 pages

    2 Day Workout Plan

    Uploaded by

    xceelent
    This document contains a workout plan for an unnamed athlete consisting of two workouts. Workout 1 includes exercises like DB squat-to-press, bench press, band pull-ups, and core circuits. Workout 2 includes exercises like high pulls, squats, DB incline bench press, lateral raises, and back extensions. Both workouts include dynamic warm-ups and mobility routines before the main exercises. The plan provides space to log reps and dates for tracking progress over multiple sessions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 2

    Name:_________________________

    Sport:__________________________

    SUMMER 2010 (June)

    WORKOUT #1
    A] DB SQUAT-TO-PRESS
    superset with Lateral Bound 3x4 /leg

    Date:
    ____x6
    ____x6
    ____x6

    Date:
    ____x6
    ____x6
    ____x6

    Date:
    ____x6
    ____x6
    ____x6

    Date:
    ____x6
    ____x6
    ____x6

    B] BENCH PRESS

    ____x5
    ____x5
    ____x5
    ____x5

    ____x5
    ____x5
    ____x5
    ____x5

    ____x5
    ____x5
    ____x5
    ____x5

    ____x5
    ____x5
    ____x5
    ____x5

    C1] BAND PULL-UPS


    C2] DB BKWD LUNGE

    3x8-12
    ____x8
    ____x8
    ____x8

    3x8-12
    ____x8
    ____x8
    ____x8

    3x8-12
    ____x8
    ____x8
    ____x8

    3x8-12
    ____x8
    ____x8
    ____x8

    D1] INVERTED ROW


    D2] DB JUMP SHRUG (30-40% BWT)

    3x8-15
    3x8

    3x8-15
    3x8

    3x8-15
    3x8

    3x8-15
    3x8

    E] Core circuit Choose one routine and go through circuit 2x (see sheet)
    WORKOUT #2
    A] HIGH PULL
    superset with Box Jump 4x4

    Date:
    ____x6
    ____x6
    ____x6
    ____x6

    Date:
    ____x6
    ____x6
    ____x6
    ____x6

    Date:
    ____x6
    ____x6
    ____x6
    ____x6

    Date:
    ____x6
    ____x6
    ____x6
    ____x6

    B] SQUAT or FRONT SQUAT

    ____x5
    ____x5
    ____x5
    ____x5

    ____x5
    ____x5
    ____x5
    ____x5

    ____x5
    ____x5
    ____x5
    ____x5

    ____x5
    ____x5
    ____x5
    ____x5

    C1] DB INCLINE BENCH PRESS

    ____x12
    ____x10
    ____x8

    ____x12
    ____x10
    ____x8

    ____x12
    ____x10
    ____x8

    ____x12
    ____x10
    ____x8

    C2] FACE PULLS

    ____x12
    ____x12
    ____x12

    ____x12
    ____x12
    ____x12

    ____x12
    ____x12
    ____x12

    ____x12
    ____x12
    ____x12

    D1] DB LATERAL RAISES


    D2] PLATE SIT-UP PRESS

    2-3x10
    2-3x10

    2-3x10
    2-3x10

    2-3x10
    2-3x10

    2-3x10
    2-3x10

    E1] BACK EXTENSION (hold 2 sec)


    E2] CABLE TORSO TWIST

    2-3x12
    2x8

    2-3x12
    2x8

    2-3x12
    2x8

    2-3x12
    2x8

    Dynamic Warm-up (Before each workout)


    1- Do the next 4 exercises 2-3x OR DO ANY 5 SPEED LADDER DRILLS (2x each)
    Jumping Jack x15
    Scissors Jump x20
    Squat x10
    Mountain Climbers x20
    2- Mobility/Stability Routine
    Y-Squat x5
    Wall Slide x10
    Torso Twist x20 total
    Split Stance Prisoner Side Bend x5 /leg/ side
    Inchworm x5
    Plank Series (Right, Left, Front) x30 sec each
    Roll Back into V-Stretch x5
    Split Squat x5 /leg
    Lateral Split Squat x5 /leg
    Sumo Squat-to-Stand x5
    Sample Core Routines: go through circuit 2x
    Routine #1
    Sit-up x15
    Reverse Crunch x15
    Squirm x30 total
    Bicycle Crunch x 30 total
    Plank x30 sec
    1-Leg Glute Bridge x10 /leg
    Routine #2
    Double Crunch x20
    Toe Touches x15
    Side Plank x30 sec /side
    Bus Driver x 30 total
    Ball Plank Mountain Climbers x8 /leg
    Ball Leg Curl x10
    Routine #3
    Ball Crunch x15
    Sprinter Sit-ups x20 total
    Side Crunch with Leg Lift x15 /side
    MedBall Rotation x10 /side
    Pushup Plank x8
    1-Leg Balance and Reach x8 /leg

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