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Track Arms & Legs
Sport
Advanced
Body
Plan Details
The Track Arms & Legs routine by the_roadlesstraveled is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This routine will be mixed with the Track Legs Routine. Track Arms: T/Th Track Legs: M/W Friday, Saturday and Sunday will be Sprints, Plyos, Hurdles
Routine detail
Mon
Track Arms
Est. 35 min
7 exercises
Elevated Push-Up
3 Sets x 7 Reps
Pull-Up
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Machine Inverted Row
3 Sets x 7 Reps
Tue
Track Legs
Est. 30 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Hamstring Curl with Ball
3 Sets x 12 Reps
Single Leg Squat
3 Sets x 8 Reps
Bridged Straight Leg Raise on Ball
3 Sets x 10 Reps
Wed
Track Arms
Est. 35 min
7 exercises
Elevated Push-Up
3 Sets x 7 Reps
Pull-Up
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 5 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Thu
Track Legs
Est. 30 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Single Leg Squat
3 Sets x 8 Reps
Hamstring Curl with Ball
3 Sets x 12 Reps
Bridged Straight Leg Raise on Ball
3 Sets x 10 Reps
Any
Hip Strengthening & Maintaining
Est. 48 min
8 exercises
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 5 Reps
Single-Leg Glute Bridge
3 Sets x 7 Reps
Hip Abduction
3 Sets x 12 Reps
Hip Flexion
3 Sets x 12 Reps
Fire Hydrants
3 Sets x 12 Reps
Hip Hikes
3 Sets x 12 Reps
Any
Core Compilation
Est. 125 min
18 exercises
Air Bike
1 Set x 100 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 25 Reps
Alternating Heel Touch
1 Set x 100 Reps
Sit-Up
1 Set x 100 Reps
Rotational Crunch
3 Sets x 25 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Side Jacknife
2 Sets x 50 Reps
Tuck Crunch
1 Set x 100 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Cross Leg Erector Spinae
3 Sets
Overhead Stretch
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Extended Arm Child Pose
3 Sets x 8 Reps
Stability Ball Hamstring Stretch
3 Sets
