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Iron Druid Highland Games
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Sport
Advanced
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Plan Details
The Iron Druid Highland Games routine by Jason.Jones is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Stay ready and in top fitness for the Scottish Games. Start every day with dynamic stretching. Day five incorporate some light cardio. Don't forget to work in some throwing practice.
Routine detail
Mon
Heavy Lower Body
Est. 62 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Straight Arm Plank
3 Sets
Tue
Upper Push
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
Power and Explosiveness
Est. 46 min
7 exercises
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Barbell Power Snatch From Blocks
3 Sets x 8 Reps
Hex Bar Jumps
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Dumbbell Farmers Carry
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Thu
Upper Body Pull
Est. 45 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Fri
Accessory and Mobility
Est. 107 min
8 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Scare Crows
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Yoga
1 Set
Thoracic Spine Extension (Foam Roller)
3 Sets x 8 Reps
