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Explosive power speed
Sport
Advanced
Dumbbell
Plan Details
The Explosive power speed routine by MauritsVM is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This schedule will help you gain strength verry fast. And you will stay fast. This is important for athletes like basketball players and football players. For each exercise you try to do between the 5 en the 8 reps. During the day, you don't change the weight of an exercise. If you get more then 8 reps then you know, next time you have to put more weight. You do as many sets as you can, as long as you get the 5 reps. The maximum number of sets is 5. In example: Bench Press: day 1: 100 kilo. Set 1 :9 reps set 2:7 set 3:6 set 4: 6 (last) set 5 : 6 day 2( next week) 105 kilo ( you got more then 8 last time) set 1:7 set 2:5 set 3: 3 you stop because you did not reach 5 reps. Day 3 you will keep the weight 105 because it was the right weight ( you did not go over 8 reps). Try to do the exercise explosive. In example. Benchpress. Fast up, Slow Down Good luck!
Routine detail
Mon
Legs, Abs
Est. 128 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 5 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Wed
Bicep, Tricep, Back, Abs
Est. 123 min
19 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Fri
Chest, Shoulders, Abs
Est. 95 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Roll Down
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Warrior 3 Pose
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
