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G's Back2Basic Routine
Sport
Intermediate
Barbell
Plan Details
The G's Back2Basic Routine routine by Be_Like_Gian is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
* Endurance, *Strenght endurance, *Strength (6-8Weeks) Your experience level: doesn't matter! *D 1,3,5: Weights *D 2,4,6: HIIT,Running,Swimming,ABS,Cardio,Spinning,Mountainbiking (Off?) _make your choice_ * Dieet/menu: day1 till day 6 (till 12o'clock) Suggested schedule rotate (the weight) exercise every week): *Day1: Legs *Day2:HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?) *Day3:Push *Day4:HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?) *Day5:Pull *Day6:Swimming/Mountainbiking (low/relaxing)(off) *Day7: OFF! Work on training: (weights 40%-70% 1-RM) * Legs: 12-15reps, 3(4)sets(ingreasing weight on every set). setspauze:30-90sec. * Push: 10-15reps, 3(4)sets(ingreasing weight on every set). setspauze:30-90sec. *Pull: 10-15reps, 3(4)sets(ingreasing weight on every set). setspauze:30-90sec.
Routine detail
Day 1
Legs
Est. 95 min
9 exercises
Barbell Front Squat
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Barbell Good Morning
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Weighted Crunch
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Day 2
HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?)
Est. 31 min
19 exercises
Indoor Cycling
1 Set
Running
1 Set
Treadmill Running
1 Set
Aerobics
1 Set
Jump Rope
1 Set
Stationary Bike
1 Set
Running
1 Set
Elliptical Training
1 Set
Mountain Biking
1 Set
Step Machine
1 Set
Air Bike
4 Sets
Tuck Crunch
4 Sets
Sit-Up
4 Sets
Scissor Kick
4 Sets
Plank
4 Sets
Crunch
4 Sets
Field Sports
1 Set
Road Cycling
1 Set
Swimming
1 Set
Day 3
Push
Est. 41 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Day 4
HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?)
Est. 31 min
19 exercises
Field Sports
1 Set
Road Cycling
1 Set
Swimming
1 Set
Indoor Cycling
1 Set
Running
1 Set
Treadmill Running
1 Set
Aerobics
1 Set
Jump Rope
1 Set
Stationary Bike
1 Set
Running
1 Set
Scissor Kick
4 Sets
Plank
4 Sets
Crunch
4 Sets
Elliptical Training
1 Set
Mountain Biking
1 Set
Step Machine
1 Set
Air Bike
4 Sets
Tuck Crunch
4 Sets
Sit-Up
4 Sets
Day 5
Pull
Est. 74 min
7 exercises
Dumbbell Deadlift
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Cable Seated Row to Neck
4 Sets x 15 Reps
Cable Rope Row to Neck
4 Sets x 15 Reps
Dumbbell Inner Bicep Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Day 6
Swimming/mountainbiking,(low/relaxs/off?)
Est. 185 min
3 exercises
Swimming
1 Set
Mountain Biking
1 Set
Road Cycling
1 Set
Day 7
OFF!
Est. 0 min
0 exercises
This day is empty
