DOWNHILL OVERKILL.
Sport
Advanced
Machine strength
Plan Details
The DOWNHILL OVERKILL. routine by fabianginsel is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Conditioning for Downhill/MTB. Just a basic template for getting amateur race ready. Rule of thumb: spend more time on the bike (+/-20%) then in the gym. When you spend 5 hours a week in the gym, ride 6 hours at least. ** DON'T FORGET TO WARMUP AND STRETCH AFTER YOUR WORKOUT!! **
Routine detail
Any
FULLBODY TEMPO.
Est. 64 min
7 exercises
10xKB Swing > 10xKB Lunge
3 Sets x 10 Reps
Barbell Squat
4 Sets x 12,10,8,5 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20,15,12,10 Reps
Cable One-Arm Seated Row
4 Sets x 20,16,12,8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Wood Chop
3 Sets x 20 Reps
Any
FULLBODY BREAKDOWN.
Est. 56 min
7 exercises
BB Squat To Lunge
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 12,10,8,5,5 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,5 Reps
Cable Rope Face Pull
3 Sets x 15,12,10 Reps
Dumbbell curl overhead press
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 20 Reps
Any
DAILY CONDITIONING.
Est. 17 min
3 exercises
PREAP PUSHUPS
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 10 Reps
PREAP PLANK
3 Sets
Any
EXPLOSIVE POWER.
Est. 59 min
7 exercises
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Push Press
4 Sets x 10,8,5,5 Reps
Barbell Squat
4 Sets x 12,10,8,5 Reps
Barbell Bench Press
5 Sets x 12,8,5,5,5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
