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Ellie Regionals 2022
AUDIO TIP
Sport
Intermediate
Dumbbell
Plan Details
The Ellie Regionals 2022 routine by michaellockard is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Strength Day
Est. 62 min
12 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell Rotational Decline Sit-Up
2 Sets x 10 Reps
Dumbbell Single-Leg Bench Squat
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Day 2
Power day
Est. 50 min
10 exercises
Tricep Push-Up
2 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
Stability Ball Trunk Rotation
2 Sets x 10 Reps
Kip pulls
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Stability Ball Leg Lift
2 Sets x 10 Reps
Cable Internal Rotation
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Medicine Ball Chest Pass
2 Sets x 10 Reps
Medicine Ball Overhead Slam
2 Sets x 10 Reps
Day 3
Daddy strength day
Est. 56 min
11 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Star excursion balance exercise
2 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell Rotational Decline Sit-Up
2 Sets x 10 Reps
Dumbbell Single-Leg Squat
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
