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Phase 3, Legs, Push, Pull, Shoulders, Disc Golf
Sport
Advanced
Barbell
Plan Details
The Phase 3, Legs, Push, Pull, Shoulders, Disc Golf routine by raumer2 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Mobility/ DG
Est. 23 min
6 exercises
Mobility Session
1 Set
Band Adductors (Red)
2 Sets x 10 Reps
Band Abductors (Red)
2 Sets x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 12 Reps
BW lunges
2 Sets x 12 Reps
Band Hip Rotation ( Purple & Green)
3 Sets x 8 Reps
Tue
Legs
Est. 49 min
13 exercises
Priming
1 Set
Band Abductors (Red)
1 Set x 10 Reps
Band Adductors (Red)
1 Set x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 12 Reps
BW lunges
1 Set x 8 Reps
Band lateral walk
1 Set x 8 Reps
Barbell Squat
4 Sets x 15 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Bulgarian split squat
2 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set x 15 Reps
Hanging leg raises
2 Sets x 8 Reps
Band Hip Rotation ( Purple & Green)
2 Sets x 8 Reps
Stretching Protocol
1 Set
Wed
Shoulders
Est. 67 min
13 exercises
Mobility Session
1 Set
Band Adductors (Red)
1 Set x 10 Reps
Band Abductors (Red)
1 Set x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 12 Reps
BW lunges
1 Set x 12 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Pulldown Bicep Curl
3 Sets x 20 Reps
DBL DB overhead press
3 Sets x 20 Reps
Decline Crunch
2 Sets x 8 Reps
Stretching Protocol
1 Set
Thu
Chest/Tri
Est. 56 min
13 exercises
Priming
1 Set
Band Abductors (Red)
1 Set x 10 Reps
Band Adductors (Red)
1 Set x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 12 Reps
BW lunges
1 Set x 8 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Band assisted Dips (Blue)
3 Sets x 8 Reps
DB Incl French press
2 Sets x 15 Reps
Push Ups AMRAP
2 Sets x 25 Reps
ez bar skull crushers
3 Sets x 15 Reps
Cbl Straight Bar Push Downs
3 Sets x 15 Reps
floor abs
2 Sets x 12 Reps
Oblique Chrunch
2 Sets x 10 Reps
Fri
Shoulders
Est. 49 min
11 exercises
Mobility Session
1 Set
Band Adductors (Red)
1 Set x 10 Reps
Band Abductors (Red)
1 Set x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 12 Reps
BW lunges
1 Set x 12 Reps
DB Shoulder Press (sitting)
3 Sets x 20 Reps
Band Rear Fly (Red Sngl)
3 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 20 Reps
DB Incline Lateral Raise
3 Sets x 20 Reps
Sing Arm Cbl Curl
2 Sets x 15 Reps
Cbl Single Arm Push Down
2 Sets x 15 Reps
Sat
Back/Bi
Est. 64 min
12 exercises
Priming
1 Set
Band Abductors (Red)
1 Set x 10 Reps
Band Adductors (Red)
1 Set x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 10 Reps
BW lunges
1 Set x 10 Reps
Barbell Deadlift
4 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
DB Incl Curl (Fat Grips)
3 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Sun
Mobility/ DG
Est. 23 min
6 exercises
Mobility Session
1 Set
Band Adductors (Red)
2 Sets x 10 Reps
Band Abductors (Red)
2 Sets x 10 Reps
Band Rotator Cuff Exercises (Orange)
1 Set x 12 Reps
BW lunges
2 Sets x 12 Reps
Band Hip Rotation ( Purple & Green)
3 Sets x 8 Reps
