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Homeworkouts
AUDIO TIP
Sport
Intermediate
Body
Plan Details
The Homeworkouts routine by AScheuer is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Keep strength and stimulate for a quick reestablishment in the gym
Routine detail
Mon
Lower
Est. 0 min
7 exercises
Running
1 Set
Bodyweight Squat
5 Sets x 20 Reps
Jump Squat
5 Sets x 20 Reps
Bodyweight Rear Lunge
5 Sets x 20 Reps
Single-Leg Glute Bridge
5 Sets x 10 Reps
Single-Leg Squat
5 Sets x 10 Reps
Single-Leg Calf Raise
5 Sets x 20 Reps
Any
Pull
Est. 0 min
11 exercises
Weighted Pull-Up
5 Sets x 10 Reps
Pull-Up
7 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Rope Pull-Up
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Machine Inverted Row
5 Sets x 8 Reps
Superman
5 Sets
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Any
Push 1
Est. 0 min
15 exercises
Push-Up
5 Sets x 20 Reps
Stability Ball Push-Up
5 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Handstand Push-Up
4 Sets x 6 Reps
Push-Up to Side Plank
4 Sets x 8 Reps
Push-Up (Wide Hand)
4 Sets x 14 Reps
Dumbbell Fly
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
