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Zac
Sport
Intermediate
Body
Plan Details
The Zac routine by layaRay is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
full body
Est. 0 min
0 exercises
This day is empty
Wed
push
Est. 70 min
11 exercises
Barbell Bench Press
4 Sets x 6 Reps
Band Pull Aparts
3 Sets x 8 Reps
1/2 Kneeling Kettlebell Overhead Press
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Stir the Pot
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Face Pulls
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Battle Ropes
3 Sets
Squat to Overhead Press
3 Sets x 10 Reps
Band Row
3 Sets x 15 Reps
Thu
legs
Est. 57 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Stability Ball Rollout
3 Sets x 8 Reps
Walking Lunges
3 Sets x 8 Reps
Bridge
3 Sets
Kettlebell Goblet Squat
3 Sets x 10 Reps
Lateral Lunge
3 Sets x 8 Reps
Plank Taps
3 Sets x 15 Reps
Kettlebell Swing
4 Sets x 12 Reps
Sled Push to Drag
4 Sets x 2 Reps
Fri
pull
Est. 81 min
13 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Band Pull Aparts
3 Sets x 8 Reps
Scapula Push Ups
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Palof Band Press
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Sled Row
3 Sets x 12 Reps
Suitcase Carry
3 Sets
Stability Ball Plank
3 Sets
Woodway Sprints
3 Sets
