Routine Database
> All Routines (16404)
- Beginner (5051)
- Intermediate (7195)
- Advanced (4158)
Gen Fitness (4901)
- Beginner (2277)
- Intermediate (1906)
- Advanced (718)
Bulking (7953)
- Beginner (1869)
- Intermediate (3699)
- Advanced (2385)
Cutting (2932)
- Beginner (793)
- Intermediate (1347)
- Advanced (792)
Sport (618)
- Beginner (112)
- Intermediate (243)
- Advanced (263)

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Explosive Power


Shared By : HoosierGator

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 76 / 1175

Average Rating

68

Based upon 9 vote(s)

 

Share
Description

3 High intensity total body routines designed to help build explosive power & stamina.
 
Monday Deadlift & Bench
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Hex Bar Deadlift 120 sec 6,10 4 Progress Chart

Back

 Weighted Pullups 90 sec 6,8 4 Progress Chart

Chest

 Barbell Bench Press 120 sec 6,10 4 Progress Chart

Upper Legs

 Dumbbell Swing 60 sec 8,12 4 Progress Chart

Abs

 Ab Rollout on Knees 60 sec 10 3 Progress Chart

Abs

 Medicine Ball Situp 60 sec 20 5 Progress Chart

Abs

 Russian Twist 60 sec 25 3 Progress Chart

Abs

 Decline Barbell Situp 60 sec 25 3 Progress Chart
Wednesday Clean
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Clean 120 sec 6,8 4 Progress Chart

Upper Legs

 Clean & Jerk 120 sec 6,10 4 Progress Chart

Triceps

 Dip 90 sec 8,10 4 Progress Chart

Upper Legs

 Dumbbell Swing 60 sec 8,12 4 Progress Chart

Abs

 Ab Rollout on Knees 60 sec 10 3 Progress Chart

Abs

 Medicine Ball Situp 60 sec 20 5 Progress Chart

Abs

 Russian Twist 60 sec 25 3 Progress Chart

Abs

 Decline Barbell Situp 60 sec 25 3 Progress Chart
Friday Squat & Explosive Bench
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 120 sec 6,10 4 Progress Chart

Upper Legs

 Leg Press 120 sec 6,10 4 Progress Chart

Upper Legs

 Sled Push 90 sec 40 4 Progress Chart

Upper Legs

 Dumbbell Swing 60 sec 8,12 4 Progress Chart

Chest

 Explosive Bench Press 90 sec 5 5 Progress Chart

Abs

 Ab Rollout on Knees 60 sec 10 3 Progress Chart

Abs

 Medicine Ball Situp 60 sec 20 5 Progress Chart

Abs

 Russian Twist 60 sec 25 3 Progress Chart

Abs

 Decline Barbell Situp 60 sec 25 3 Progress Chart
ANY 300+
Muscle Exercise Name Timer Reps Sets Track

Back

 Pullups 15 sec 25 1 Progress Chart

Triceps

 Dip 15 sec 25 1 Progress Chart

Upper Legs

 Clean Deadlift 15 sec 50 1 Progress Chart

Chest

 Push Up 15 sec 50 1 Progress Chart

Upper Legs

 Box Jumps 15 sec 50 1 Progress Chart

Abs

 Floor Wipers 15 sec 50 1 Progress Chart

Shoulders

 One Arm Kettlebell Clean And Jerk 15 sec 50 1 Progress Chart

Back

 Pullups 15 sec 25 1 Progress Chart

Triceps

 Dip 15 sec 25 1 Progress Chart
Disclaimer
The information contained in this page was posted by user: HoosierGator on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at infojefit.com.
IP/DMCA Notifications