Candito LP
Sport
Intermediate
Body
Plan Details
The Candito LP routine by thatblackjeff is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Help with explosiveness in volleyball and other sports with similar muscular needs.
Routine detail
Mon
Upper Body Workout Day
Est. 46 min
8 exercises
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Mon
Heavy Upper Day
Est. 34 min
6 exercises
Barbell Military Press
1 Set x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 6 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Wed
Lower Body Workout Day
Est. 39 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Wed
Power Lower
Est. 34 min
4 exercises
Long Jump
5 Sets x 4 Reps
Dumbbell Jump Squat
6 Sets x 4 Reps
Trap Bar Jump
6 Sets x 4 Reps
Jump Squat
5 Sets x 4 Reps
Thu
Control Upper Day
Est. 39 min
6 exercises
Spoto Bench Press
6 Sets x 4 Reps
Barbell Military Press
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
6 Sets x 4 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Fri
Abs & Core Workout Day
Est. 37 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Sun
Heavy Lower Day
Est. 27 min
4 exercises
Barbell Deadlift
2 Sets x 6 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 12 Reps
