tri strenght 1-4 - JEFIT

Routine detail

tri strenght 1-4 banner

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 Demonstration

Barbell Overhead Squat

4 Sets x 4 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Single-Leg Stride Jump Demonstration

Single-Leg Stride Jump

4 Sets x 4 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 5 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

firehydrant Demonstration

firehydrant

2 Sets x 10 Reps

Bridge Demonstration

Bridge

2 Sets

Scorpion Demonstration

Scorpion

2 Sets x 10 Reps

Cat Stretch Demonstration

Cat Stretch

2 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

2 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

2 Sets x 8 Reps

Day 2

day2

Est. 35 min

11 exercises

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

4 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 5 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

4 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 9 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

2 Sets x 8 Reps

Windshield Wipers Demonstration

Windshield Wipers

2 Sets x 6 Reps

knee to elbow Demonstration

knee to elbow

2 Sets x 5 Reps

push up taps Demonstration

push up taps

2 Sets x 5 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

2 Sets x 10 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

2 Sets x 5 Reps

Day 3

day3

Est. 41 min

14 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 5 Reps

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

4 Sets x 4 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 5 Reps

Dumbbell Incline One-Arm Press Demonstration

Dumbbell Incline One-Arm Press

3 Sets x 6 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

3 Sets x 5 Reps

Rolling Demonstration

Rolling

2 Sets x 10 Reps

Bent Knee Side Angle Pose Demonstration

Bent Knee Side Angle Pose

2 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

2 Sets x 5 Reps

knee to elbow Demonstration

knee to elbow

2 Sets x 5 Reps

Reverse Crunch Demonstration

Reverse Crunch

2 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

2 Sets x 6 Reps

Day 10

extra

Est. 42 min

12 exercises

battlerope Demonstration

battlerope

4 Sets x 30 Reps

ball hamstring curl Demonstration

ball hamstring curl

2 Sets x 12 Reps

Weight Plate Pinch Demonstration

Weight Plate Pinch

2 Sets x 10 Reps

kettlebell swing Demonstration

kettlebell swing

2 Sets x 15 Reps

tibialis flex Demonstration

tibialis flex

2 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

2 Sets x 10 Reps

landmine Demonstration

landmine

2 Sets x 10 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

2 Sets x 10 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

2 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 5 Reps