tri strenght 1-4
Sport
Advanced
Body
Plan Details
The tri strenght 1-4 routine by berchrker is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
day1
Est. 40 min
12 exercises
Barbell Overhead Squat
4 Sets x 4 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Single-Leg Stride Jump
4 Sets x 4 Reps
Machine Leg Press
4 Sets x 5 Reps
Cable Elevated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 12 Reps
firehydrant
2 Sets x 10 Reps
Bridge
2 Sets
Scorpion
2 Sets x 10 Reps
Cat Stretch
2 Sets x 10 Reps
Sit-Up
2 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Day 2
day2
Est. 35 min
11 exercises
Dumbbell Jump Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Reverse Lunge
4 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 9 Reps
Barbell Ab Rollout
2 Sets x 8 Reps
Windshield Wipers
2 Sets x 6 Reps
knee to elbow
2 Sets x 5 Reps
push up taps
2 Sets x 5 Reps
Iron Cross Stretch
2 Sets x 10 Reps
Single-Leg Glute Bridge
2 Sets x 5 Reps
Day 3
day3
Est. 41 min
14 exercises
Barbell Romanian Deadlift
4 Sets x 5 Reps
Kettlebell Front Squat
4 Sets x 4 Reps
Machine Single-Leg Press
4 Sets x 5 Reps
Dumbbell Incline One-Arm Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 5 Reps
Rolling
2 Sets x 10 Reps
Bent Knee Side Angle Pose
2 Sets x 10 Reps
Mountain Climber
2 Sets x 5 Reps
knee to elbow
2 Sets x 5 Reps
Reverse Crunch
2 Sets x 12 Reps
Leg Raise
2 Sets x 6 Reps
Day 10
extra
Est. 42 min
12 exercises
battlerope
4 Sets x 30 Reps
ball hamstring curl
2 Sets x 12 Reps
Weight Plate Pinch
2 Sets x 10 Reps
kettlebell swing
2 Sets x 15 Reps
tibialis flex
2 Sets x 10 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
landmine
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 5 Reps
