Summer Plan
Sport
Beginner
Dumbbell
Plan Details
The Summer Plan routine by tommyjackson is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
As described to Luke
Routine detail
Day 1
Upper 1
Est. 0 min
13 exercises
Scap Push-Up
2 Sets x 10 Reps
Standing V
2 Sets x 10 Reps
Diagonal Opposite
2 Sets x 8 Reps
Side hip bridge
2 Sets x 8 Reps
Bent T
2 Sets x 10 Reps
Weighted Push-Up
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Supine Scap ISO w/45deg Shldr Abduction
3 Sets
LM Lateral Press
3 Sets x 8 Reps
Band Pull Aparts
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wrist
3 Sets x 8 Reps
Day 2
Lower 1
Est. 0 min
10 exercises
Box Jump Multiple Response
3 Sets x 5 Reps
Medicine Ball Overhead Slam
3 Sets x 5 Reps
Hexbar Deadlift
1 Set x 5 Reps
Quadruped Rockback
1 Set x 10 Reps
Dumbbell Bulgarian Split Squat
1 Set x 8 Reps
GHR SL Reverse Hyper
1 Set x 8 Reps
Slide Hamstring Curl
3 Sets x 12 Reps
Box Elevated Split Squat
3 Sets x 12 Reps
SL Calf Raise ISO
3 Sets x 12 Reps
Airex SL Balance w/Hip Flexion
3 Sets x 12 Reps
Day 3
Upper 2
Est. 0 min
14 exercises
Scap Push-Up
2 Sets x 10 Reps
Standing V
2 Sets x 10 Reps
Diagonal Opposite
2 Sets x 8 Reps
Side hip bridge
2 Sets x 8 Reps
Bent T
2 Sets x 10 Reps
Barbell Bench Press
1 Set x 5 Reps
Scap Wall Slide
1 Set x 10 Reps
NG Pull Up
3 Sets x 6 Reps
LM HK Press
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 12 Reps
DB SA OH Sit-up
3 Sets x 12 Reps
Pallof Press
3 Sets x 12 Reps
Band Bicep Curls
3 Sets x 20 Reps
Band Tricep Extension
3 Sets x 20 Reps
Day 4
Lower 2
Est. 0 min
12 exercises
4way Lunge Series
2 Sets x 5 Reps
Bird dog
2 Sets x 5 Reps
Alignment Squat
2 Sets x 5 Reps
Linear Ankle Hop
2 Sets x 5 Reps
Lateral Ankle Hop
2 Sets x 5 Reps
Barbell Front Squat
1 Set x 5 Reps
90/90 Hips
1 Set x 10 Reps
Walking Lunges w/ISO Hold
1 Set x 10 Reps
Side Lying Hip Abduction
1 Set x 15 Reps
DB Box Step Up Alt
3 Sets x 12 Reps
Reverse Nordic
3 Sets x 12 Reps
Split Squat Extme ISO
3 Sets
