Track Arms & Legs - JEFIT

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Track Arms & Legs - JEFIT

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Track Arms & Legs

Sport

Advanced

Body

Plan Details

The Track Arms & Legs routine by the_roadlesstraveled is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.

This routine will be mixed with the Track Legs Routine. Track Arms: T/Th Track Legs: M/W Friday, Saturday and Sunday will be Sprints, Plyos, Hurdles

Routine detail

Mon

Track Arms

Est. 35 min

7 exercises

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 7 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 7 Reps

Tue

Track Legs

Est. 30 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Hamstring Curl with Ball Demonstration

Hamstring Curl with Ball

3 Sets x 12 Reps

Single Leg Squat Demonstration

Single Leg Squat

3 Sets x 8 Reps

Bridged Straight Leg Raise on Ball Demonstration

Bridged Straight Leg Raise on Ball

3 Sets x 10 Reps

Wed

Track Arms

Est. 35 min

7 exercises

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 7 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 7 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Thu

Track Legs

Est. 30 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Single Leg Squat Demonstration

Single Leg Squat

3 Sets x 8 Reps

Hamstring Curl with Ball Demonstration

Hamstring Curl with Ball

3 Sets x 12 Reps

Bridged Straight Leg Raise on Ball Demonstration

Bridged Straight Leg Raise on Ball

3 Sets x 10 Reps

Any

Hip Strengthening & Maintaining

Est. 48 min

8 exercises

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 15 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 5 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 7 Reps

Hip Abduction Demonstration

Hip Abduction

3 Sets x 12 Reps

Hip Flexion Demonstration

Hip Flexion

3 Sets x 12 Reps

Fire Hydrants Demonstration

Fire Hydrants

3 Sets x 12 Reps

Hip Hikes Demonstration

Hip Hikes

3 Sets x 12 Reps

Any

Core Compilation

Est. 125 min

18 exercises

Air Bike Demonstration

Air Bike

1 Set x 100 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 25 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

1 Set x 100 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 100 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 25 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 8 Reps

Side Jacknife Demonstration

Side Jacknife

2 Sets x 50 Reps

Tuck Crunch Demonstration

Tuck Crunch

1 Set x 100 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

3 Sets x 8 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

3 Sets x 8 Reps

Cross Leg Erector Spinae Demonstration

Cross Leg Erector Spinae

3 Sets

Overhead Stretch Demonstration

Overhead Stretch

3 Sets x 8 Reps

Lateral Stretch Demonstration

Lateral Stretch

3 Sets x 8 Reps

Stability Ball Bridge Demonstration

Stability Ball Bridge

3 Sets x 8 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

3 Sets x 8 Reps

Stability Ball Hamstring Stretch Demonstration

Stability Ball Hamstring Stretch

3 Sets