3 Days beach volleyball player workout
Sport
Intermediate
Barbell
Plan Details
The 3 Days beach volleyball player workout routine by vangrinsventom is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This program is designed for a beach volleyball player 3 day workout program. this is to get stronger and faster in the gym to use on the sand.
Routine detail
Day 1
Workout Day #1
Est. 50 min
8 exercises
Stationary Bike
5 Sets
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
plyometric lunges
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Pilates
1 Set
Day 2
Workout Day #2
Est. 50 min
8 exercises
Rowing
5 Sets
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Pilates
1 Set
Day 3
Workout Day #3
Est. 50 min
8 exercises
rope skipping
5 Sets
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Pilates
1 Set
