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Strenght + Plyo/Power
Sport
Intermediate
Dumbbell
Plan Details
The Strenght + Plyo/Power routine by cssrumi is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Legs+ABS
Est. 68 min
7 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Tue
Chest+Cavs
Est. 64 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12 Reps
Wed
Back+ABS
Est. 61 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Thu
Shoulders+Arms
Est. 104 min
10 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Rear Delt Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Sat
Plyo+Power Lifts
Est. 52 min
8 exercises
Jump (seated on the box)
3 Sets x 4 Reps
Depth Jumps
3 Sets x 4 Reps
Ankle Jumps
3 Sets x 5 Reps
Plyometrics Pushups
6 Sets x 3 Reps
Power Clean
5 Sets x 5 Reps
Power Rows
4 Sets x 5 Reps
Jump Squat
3 Sets x 5 Reps
Barbell Bench Squat
6 Sets x 2 Reps
