East and West pole vault. May to August.
Sport
Intermediate
Bench
Plan Details
The East and West pole vault. May to August. routine by PhillipCarrero is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
East and West Pole Vault. Intermediate Routine For Beginners-Intermediate. This routine was designed for winter strength and endurance. . This 6 day split routine consists of chest,shoulders,back,arms and some legs training. The goal of this routine is to gain maximum strength and power while keeping fat gain at minimum.
Routine detail
Mon
Push ups day 1
Est. 42 min
8 exercises
Elevated Push-Up
5 Sets x 20 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 24 Reps
Cable Pullover (Supine)
1 Set x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Posterior Fly on Stability Ball
1 Set x 10 Reps
Stability Ball Pike Push-Up
1 Set x 20 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Tue
Cable pull-overs day 1
Est. 39 min
7 exercises
Cable Pullover (Supine)
5 Sets x 20 Reps
Dumbbell Press (Stability Ball)
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Elevated Push-Up
1 Set x 22 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 20 Reps
Barbell Clean and Jerk
1 Set x 10 Reps
Wed
Chin ups day 1
Est. 32 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 12 Reps
Stability Ball Pike Push-Up
1 Set x 22 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Barbell Clean and Jerk
1 Set x 10 Reps
Barbell Bulgarian Split Squat
1 Set x 10 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
Thu
Push ups day 2
Est. 37 min
7 exercises
Elevated Push-Up
5 Sets x 22 Reps
Dumbbell Posterior Fly on Stability Ball
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 20 Reps
Cable Pullover (Supine)
1 Set x 20 Reps
Barbell Front Squat
1 Set x 10 Reps
Sat
Cable pull-overs day 2
Est. 37 min
6 exercises
Cable Pullover (Supine)
5 Sets x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Stability Ball Pike Push-Up
1 Set x 22 Reps
Barbell Front Squat
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Sun
Chin ups day 2
Est. 38 min
7 exercises
Chin-Up with Knee Raise
5 Sets x 12 Reps
Elevated Push-Up
1 Set x 22 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 20 Reps
Cable Pullover (Supine)
1 Set x 20 Reps
Barbell Single-Leg Squat
1 Set x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
