Tight End - In Season
Sport
Intermediate
Dumbbell
Plan Details
The Tight End - In Season routine by ThomasWiliam is a 16 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
In season Tight End specific work out
Routine detail
Day 1
Week 1 Day 1
Est. 78 min
20 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
4 Sets x 4 Reps
Barbell Bench Press
3 Sets x 8 Reps
Single-armed Landmine Row
4 Sets x 4 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 2
Week 1 Day 2
Est. 96 min
20 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 50 Reps
V Sit Ups
4 Sets
Trunk Rotations
1 Set
Leg Swings
1 Set
Thruster
4 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 50 Reps
Barbell Romanian Deadlift
4 Sets x 4 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 3
Week 2 Day 1
Est. 82 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
4 Sets x 3 Reps
Barbell Bench Press
3 Sets x 50 Reps
Single-armed Landmine Row
4 Sets x 3 Reps
Dumbell Lunges
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Band Knee Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 4
Week 2 Day 2
Est. 81 min
20 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 10 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Thruster
2 Sets x 2 Reps
Kettlebell Goblet Squat
3 Sets x 25 Reps
Barbell Deadlift
4 Sets x 3 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 5
Week 3 Day 1
Est. 93 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
4 Sets x 2 Reps
Barbell Bench Press
3 Sets x 50 Reps
Single-armed Landmine Row
4 Sets x 2 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Band Knee Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 6
Week 3 Day 2
Est. 82 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Thruster
4 Sets x 1 Reps
Kettlebell Goblet Squat
3 Sets x 25 Reps
Barbell Deadlift
4 Sets x 2 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 7
Week 4 Day 1
Est. 83 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
4 Sets x 2 Reps
Barbell Bench Press
3 Sets x 25 Reps
Single-armed Landmine Row
3 Sets x 3 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Band Knee Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 8
Week 4 Day 2
Est. 78 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Thruster
3 Sets x 2 Reps
Kettlebell Goblet Squat
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 3 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 9
Week 5 Day 1
Est. 85 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Lunge and Press
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
6 Sets x 3 Reps
Barbell Bench Press
3 Sets x 8 Reps
Single-armed Landmine Row
4 Sets x 4 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Single Leg Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 10
Week 5 Day 2
Est. 80 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Thruster
5 Sets x 2 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 4 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 11
Week 6 Day 1
Est. 86 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
6 Sets x 3 Reps
Barbell Bench Press
3 Sets x 8 Reps
Single-armed Landmine Row
4 Sets x 3 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Single Leg Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 12
Week 6 Day 2
Est. 79 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Thruster
4 Sets x 2 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 3 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 13
Week 7 Day 1
Est. 82 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
6 Sets x 3 Reps
Barbell Bench Press
3 Sets x 8 Reps
Single-armed Landmine Row
4 Sets x 2 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Single Leg Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 14
Week 7 Day 2
Est. 76 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Thruster
5 Sets x 1 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 2 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
Day 15
Week 8 Day 1
Est. 82 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Barbell Hang Clean
4 Sets x 4 Reps
Barbell Bench Press
3 Sets x 8 Reps
Single-armed Landmine Row
3 Sets x 3 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Deadbugs
1 Set x 10 Reps
Lax Ball Calf
1 Set
Single Leg Mb Overhead Toss
1 Set x 8 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Single Leg Hip Bridge
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Child's Pose
1 Set
Alternate Overhead Reach
1 Set x 10 Reps
Day 16
Week 8 Day 2
Est. 77 min
21 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Thruster
3 Sets x 2 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 3 Reps
Single Arm DB snatch
3 Sets x 5 Reps
DB Overhead Squat
3 Sets x 5 Reps
DB Push Press
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Calf Raise
1 Set x 20 Reps
Mini Band Dorsiflexion
1 Set x 10 Reps
Mini Band External Rotation
1 Set x 10 Reps
Foam Roll Hip Flexor
1 Set
Kneeling Hip Flexor Stretch
1 Set
Quadruped Series
1 Set x 10 Reps
