Plyometrics: Spring '17
Sport
Advanced
Barbell
Plan Details
The Plyometrics: Spring '17 routine by daniel.j.allison is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
basketball training
Routine detail
Mon
1
Est. 93 min
12 exercises
3 step + bilateral jump
3 Sets x 8 Reps
broad jumps
4 Sets x 6 Reps
jump tucks
3 Sets x 10 Reps
box jump
4 Sets x 5 Reps
glute ham raise
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
medicine ball push-ups
3 Sets x 20 Reps
Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Wed
2
Est. 63 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
weighted pullups
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Fri
3
Est. 84 min
12 exercises
ankle jumps
5 Sets x 3 Reps
broad jumps
4 Sets x 6 Reps
jump tucks
3 Sets x 10 Reps
low drop jumps
4 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
glute ham raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Abs
Est. 0 min
0 exercises
This day is empty
