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SAP
Sport
Beginner
Dumbbell
Plan Details
The SAP routine by joeym2 is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
Push Workout
Est. 46 min
8 exercises
Machine Fly
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press (Stability Ball)
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Dip
3 Sets
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Pull Day
Est. 40 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Day 3
Legs and Power
Est. 37 min
6 exercises
Barbell Clean and Jerk
1 Set
Barbell Front Squat
1 Set x 5 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Kettlebell One-Arm Swing
2 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 40 Reps
Machine Calf Raise
2 Sets x 20 Reps
