Hybrid athlete
Sport
Advanced
Machine strength
Plan Details
The Hybrid athlete routine by thomasnooteboom is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
A plan to increase strength and endurance while maintaining mobility.
Routine detail
Mon
Shoulders and Arms
Est. 0 min
11 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Tricep Extension
2 Sets x 12 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Chest and Back
Est. 0 min
7 exercises
Weighted Pull-Up
5 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Single arm pull down
3 Sets x 12 Reps
Wed
Legs (plyometrics)
Est. 0 min
8 exercises
Machine Squat
6 Sets x 3 Reps
Bulgarian split squat
4 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Dead hangs
4 Sets
Machine Single-Leg Press
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
6 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Thu
Push
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Fri
Pull
Est. 0 min
6 exercises
Weighted Pull-Up
5 Sets x 6 Reps
Pendlay Row
6 Sets x 3 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine high row
4 Sets x 8 Reps
Single arm cable pull over
3 Sets x 15 Reps
Sat
Legs (single leg)
Est. 0 min
6 exercises
Machine Leg Extension
6 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Bulgarian split squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
