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5 Day Volleyball: 3 Day strength+2 Day conditioning
AUDIO TIP
General
Intermediate
None
Plan Details
The 5 Day Volleyball: 3 Day strength+2 Day conditioning routine by BigBlueSwami is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Monday Strength
Est. 176 min
12 exercises
Stationary Bike
1 Set
Pelvic Tilt to Glute Bridge
2 Sets x 8 Reps
1 Set x 10 Reps
Straight Arm Plank
3 Sets
Cable Rope Face Pull
2 Sets x 12,8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Stationary Bike
2 Sets
Day 2
Tuesday Conditioning
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Day 3
Wednesday Strength
Est. 125 min
13 exercises
Stationary Bike
1 Set
1 Set x 10 Reps
Dead Bug
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12,8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,12,8 Reps
Dumbbell Rear Delt Row
3 Sets x 12,12,10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Side Plank
3 Sets x 1 Reps
Day 4
Thursday Conditioning
Est. 62 min
1 exercise
Treadmill Running
2 Sets
Day 5
Friday Strength
Est. 125 min
13 exercises
Stationary Bike
1 Set
Pelvic Tilt to Glute Bridge
2 Sets x 8 Reps
1 Set x 10 Reps
Straight Arm Plank
3 Sets
Cable Rope Face Pull
1 Set x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Split Squat
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Farmers Carry
3 Sets x 1 Reps
Plank
3 Sets
