Hybrid athlete - JEFIT

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Hybrid athlete - JEFIT

Hybrid athlete banner

Hybrid athlete

AUTOPLAY

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 Demonstration

Smith Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

2 Sets x 12 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

2 Sets x 12 Reps

Cable One-Arm Preacher Curl Demonstration

Cable One-Arm Preacher Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Tue

Chest and Back

Est. 0 min

7 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 6 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 6 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 12 Reps

Single arm pull down Demonstration

Single arm pull down

3 Sets x 12 Reps

Wed

Legs (plyometrics)

Est. 0 min

8 exercises

Machine Squat Demonstration

Machine Squat

6 Sets x 3 Reps

Bulgarian split squat Demonstration

Bulgarian split squat

4 Sets x 10 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

3 Sets x 10 Reps

Dead hangs Demonstration

Dead hangs

4 Sets

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 8 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

6 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 12 Reps

Thu

Push

Est. 0 min

7 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Fri

Pull

Est. 0 min

6 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 6 Reps

Pendlay Row Demonstration

Pendlay Row

6 Sets x 3 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 8 Reps

Machine high row Demonstration

Machine high row

4 Sets x 8 Reps

Single arm cable pull over Demonstration

Single arm cable pull over

3 Sets x 15 Reps

Sat

Legs (single leg)

Est. 0 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Bulgarian split squat Demonstration

Bulgarian split squat

4 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 10 Reps

Sun

New Workout

Est. 0 min

0 exercises

This day is empty