Running Back superseries challange

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

What I do to gain strength, speed and endurance to stand whole game on the field and still carry the ball on.

Digging all you have, rest and dig deeper.

Everywere were the timebetween series is 0, it means it is combined in superseries with the next exercise. 1+1 series. and than after break again first exercise.

Enjoy!

Tuesday
Wednesday
Thursday
Saturday

Chest and core 7 exercises, 43 mins

Barbell Bench Press	3x3 reps	rest: 0s
Plyo Push-Up	3x7 reps	rest: 120s
Barbell Shrug	3x3 reps	rest: 0s
Barbell Deadlift	3x7 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x3 reps	rest: 0s
Barbell Clean and Jerk	3x6 reps	rest: 120s
Dumbbell Incline Fly	3x8 reps	rest: 90s

Field cardio, speed drills 1 exercises, 2 hrs 1 min

Field Sports

0x0 reps

rest: 120s audio icon

Back and triceps 4 exercises, 41 mins

Pull-Up	3x8 reps	rest: 120s
Barbell Deadlift	3x4 reps	rest: 120s
Dip	3x8 reps	rest: 120s
Barbell Military Press	5x5 reps	rest: 120s

Build that legs 6 exercises, 38 mins

Barbell Squat	3x3 reps	rest: 0s
Rocket Jump	3x8 reps	rest: 120s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 0s
Split Jump	3x8 reps	rest: 120s
Split Jump	3x8 reps	rest: 90s