Dickson Family Speed & Strength Training
Sport
Advanced
Machine strength
Plan Details
The Dickson Family Speed & Strength Training routine by Ty82 is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Delts & Traps - 2 Miles
Est. 49 min
7 exercises
Machine Ab Crunch
2 Sets x 50 Reps
Dumbbell Reverse Fly
3 Sets x 16 Reps
Dumbbell Seated Shoulder Press
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Machine Shoulder Press
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 16 Reps
Tue
Back & Triceps - 1 Mile
Est. 46 min
7 exercises
Bench Crunch
3 Sets x 16 Reps
Machine Lat Pulldown
3 Sets x 16 Reps
T Bar Row
3 Sets x 16 Reps
Leverage Machine Iso Row
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Machine Calf Press
3 Sets x 16 Reps
Wed
Chest & Glutes - 1 Mile
Est. 43 min
7 exercises
Plank
3 Sets
Cable Straight Arm Crossover
3 Sets x 16 Reps
Machine Inner Chest Press
3 Sets x 16 Reps
Push-Up
3 Sets x 16 Reps
Barbell Glute Bridge
3 Sets x 16 Reps
Machine Hip Abduction
3 Sets x 16 Reps
Machine Hip Adduction
3 Sets x 16 Reps
Thu
Arms - 1 Mile
Est. 77 min
11 exercises
Decline Crunch
3 Sets x 16 Reps
Dumbbell Seated Tricep Press
3 Sets x 16 Reps
Preacher Curl Machine
3 Sets x 16 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 16 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 16 Reps
Dumbbell Seated Tricep Press
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 16 Reps
Preacher Curl Machine
3 Sets x 16 Reps
Cable Reverse Curl
3 Sets x 16 Reps
Barbell Calf Raise
3 Sets x 16 Reps
Fri
Back & Traps
Est. 45 min
7 exercises
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 16 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Cable Seated Row
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 16 Reps
Sun
Chest, Biceps & Glutes
Est. 52 min
9 exercises
Dip
3 Sets x 16 Reps
Barbell Incline Bench Press
3 Sets x 16 Reps
Dumbbell Incline Bench Press
3 Sets x 16 Reps
EZ Bar Curl
3 Sets x 16 Reps
Dumbbell Seated Hammer Curl
3 Sets x 16 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 16 Reps
Bodyweight Side Lunge
3 Sets x 5 Reps
Bodyweight Lunge
3 Sets x 5 Reps
Bodyweight Squat
3 Sets x 5 Reps
