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Phase 1, Legs, Push, Pull, Shoulders
Sport
Advanced
Machine strength
Plan Details
The Phase 1, Legs, Push, Pull, Shoulders 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. 43 min
11 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
6 Sets x 4 Reps
Barbell Hip Thrust
2 Sets x 6 Reps
Bulgarian split squat
2 Sets x 6 Reps
Barbell Standing Calf Raise
2 Sets x 6 Reps
Hanging leg raises
2 Sets x 8 Reps
Wed
Shoulders/ Bi's
Est. 118 min
14 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
Jump Rope
1 Set
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
DB No Money Curls
2 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Stretching Protocol
1 Set
Thu
Chest/Tri
Est. 54 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
Cable Single High Cross Over
2 Sets x 8 Reps
ez bar skull crushers
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
floor abs
2 Sets x 12 Reps
Oblique Chrunch
2 Sets x 10 Reps
Fri
Shoulders/ Tri's
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. 69 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)
3 Sets 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
Arms
Est. 73 min
18 exercises
Priming
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
Band Hip Rotation ( Purple & Green)
3 Sets x 8 Reps
Tricep Dips
3 Sets x 20 Reps
CBL Underhand extensions
3 Sets x 20 Reps
Cable Pulldown Bicep Curl
3 Sets x 20 Reps
Ez Bar Drag Curl
3 Sets x 20 Reps
DB overhead press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Steel Moving Tri Press Downs (Elbows Back)
3 Sets x 8 Reps
Steel Moving Tri Press Downs (Elbows forward)
3 Sets x 8 Reps
Ez Bar Revers Grip Curl
2 Sets x 15 Reps
Ez Bar Close Grip Curl
2 Sets x 15 Reps
Ez Bar Wide Grip Curl
2 Sets x 15 Reps
Ez Bar Drag Curl
2 Sets x 15 Reps
