GCHS Ladies Pirate Pitch

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GCHS Ladies Pirate Pitch - JEFIT

GCHS Ladies Pirate Pitch

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The GCHS Ladies Pirate Pitch routine by rdmorlan is a 18 day workout plan. It is a beginner level plan to achieve general fitness goals.

Here is a Base/Developmental/Peak phase workout. There are 18 different workouts. Start at #1 and workout through #18, when you get done start back over at #1 and keep trying to move more weight. Every time you complete a bench, squat or hang clean workout move you max up 5 pounds and do the next workout.

Routine detail

Any

K Day 11

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Any

F Day 6

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Right Leg Step Up

3 Sets x 10 Reps

Left Leg Step Up

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Back Extensions

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Any

R Day 18

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Right Leg Step Up

3 Sets x 10 Reps

Left Leg Step Up

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Back Extensions

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Any

H Day 8

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Split Jump

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Machine Back Extension

3 Sets x 10 Reps

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Barbell Push Press

3 Sets x 10 Reps

Any

L Day 12

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Split Jump

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Machine Back Extension

3 Sets x 10 Reps

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Barbell Push Press

3 Sets x 10 Reps

Any

C Day 3

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Board Press

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 10 Reps

Any

G Day 7

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Any

A Day 1

Est. 0 min

12 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Plate Raise

3 Sets x 8 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Any

O Day 15

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Plate Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Any

B Day 2

Est. 0 min

12 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Right Leg Step Up

3 Sets x 10 Reps

Left Leg Step Up

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Back Extensions

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Barbell Push Press

3 Sets x 8 Reps

Any

M Day 13

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Board Press

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 10 Reps

Any

I Day 9

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Board Press

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 10 Reps

Any

D Day 4

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Right Leg Step Up

3 Sets x 10 Reps

Left Leg Step Up

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Back Extensions

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Any

P Day 16

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Right Leg Step Up

3 Sets x 10 Reps

Left Leg Step Up

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Back Extensions

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Any

J Day 10

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Split Jump

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Machine Back Extension

3 Sets x 10 Reps

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Barbell Push Press

3 Sets x 10 Reps

Any

N Day 14

Est. 0 min

11 exercises

Dumbbell Bench Press

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Right Leg Step Up

3 Sets x 10 Reps

Left Leg Step Up

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Back Extensions

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Any

Q Day 17

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Plate Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Board Press

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 10 Reps

Any

E Day 5

Est. 0 min

11 exercises

Rotational Plate Walks

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Glute Ham Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Military Press

3 Sets x 10 Reps

Single Leg Dumbbell RDL

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

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GCHS Ladies Pirate Pitch

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