Stage 2 Muscle Conditioning | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Stage 2 Muscle Conditioning

Shared By : Aprice3663

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 84 / 1295

Average Rating

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Description

This is a 6 week workout. This routine was designed for Athletes who want to gain Strength and muscle endurance during the off season. This 5 day split routine consists of chest, shoulders, back, arms, legs, running, swimming, and yoga training. The goal of this routine is to gain maximum amount of muscle, keeping fat gain at minimum, keeping the lungs in shape, and achieving maximum muscle flexibility.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	180 sec	10	4
Triceps		Triceps Pushdown - Rope	120 sec	10	4
Chest		Dumbbell Bench Press	180 sec	10	3
Triceps		Cable One Arm Tricep Extension	120 sec	10	3
Chest		Barbell Incline Bench Press	180 sec	10	3
Triceps		Cable Triceps Pushdown	120 sec	10	3
Chest		Barbell Decline Bench Press	180 sec	10	3
Triceps		Barbell Standing Overhead Triceps Extension	120 sec	10	3
Cardio		Running	300 min	N/A	N/A
Cardio		Swimming	300 min	N/A	N/A

Tuesday

Yoga X

Wednesday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	120 sec	10	4
Back		Pullups	180 sec	16	4
Biceps		Close-Grip Standing Barbell Curl	120 sec	10	4
Back		Close-Grip Front Lat Pulldown	120 sec	10	4
Biceps		Alternate Hammer Curl	120 sec	10	4
Back		Cable Seated Row	120 sec	10	4
Biceps		Dumbbell Bicep Curl	120 sec	10	4
Back		Wide-Grip Pulldown Behind The Neck	120 sec	10	4
Biceps		Seated Dumbbell Inner Biceps Curl	120 sec	10	4
Back		Wide-Grip Lat Pulldown	120 sec	10	4
Back		One-Arm Dumbell Row	120 sec	10	4
Forearms		Reverse Barbell Curl	120 sec	10	4
Cardio		Running	300 min	N/A	N/A
Cardio		Swimming	300 min	N/A	N/A

Thursday

Yoga X

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Clean	180 sec	10	4
Upper Legs		Barbell Squat	180 sec	10	4
Upper Legs		Leg Press	180 sec	10	4
Upper Legs		Smith Single Leg Split Squat	180 sec	10	4
Upper Legs		Lying Leg Curls	180 sec	10	4
Upper Legs		Leg Extensions	180 sec	10	4
Upper Legs		Dumbbell Lunges	180 sec	10	4
Upper Legs		Dumbbell Step Ups	180 sec	10	4
Lower Legs		Standing Dumbbell Calf Raise	180 sec	25	2
Lower Legs		Smith Machine Reverse Calf Raises	180 sec	25	2
Lower Legs		Ankle Circles	120 sec	30	2
Shoulders		Barbell Shoulder Press	180 sec	10	4
Shoulders		Dumbbell Cuban Press	120 sec	15	2
Shoulders		Dumbbell Front Raise	120 sec	15	2
Shoulders		Dumbbell Lateral Raise	120 sec	15	2
Shoulders		Barbell Shrug	180 sec	10	2
Shoulders		Dumbbell Shoulder Press	180 sec	10	4
Cardio		Running	300 min	N/A	N/A
Cardio		Swimming	300 min	N/A	N/A

Saturday

Plyometrics

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