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Stage 2 Muscle Conditioning
Sport
Advanced
Machine strength
Plan Details
The Stage 2 Muscle Conditioning routine by Aprice3663 is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
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 6 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 keeping maximum muscle flexibility. Note: The weight amount should be as heavy as you can go to where the first few sets are fully completed without a spot and you struggle on the last two reps of the last set. Thus needing a spotter.
Routine detail
Mon
Chest, Triceps, (P90x) Ab ripper X
Est. 240 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Running
1 Set
Swimming
1 Set
Tue
Yoga X
Est. 0 min
0 exercises
This day is empty
Wed
Back, Biceps, Forearm, (P90x) Ab ripper X
Est. 240 min
14 exercises
Barbell Curl
4 Sets x 10 Reps
Pull-Up
4 Sets x 16 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Running
8 Sets
Swimming
4 Sets
Thu
Yoga X
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders, Legs, (P90x) Ab ripper X
Est. 240 min
19 exercises
Barbell Clean
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 25 Reps
Smith Machine Reverse Calf Raise
2 Sets x 25 Reps
Ankle Circles
2 Sets x 30 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Cuban Press
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Running
1 Set
Swimming
1 Set
Sat
P90x Plyometrics
Est. 0 min
0 exercises
This day is empty
