Dickson Fam Strength and Race Training

DOWNLOADS/VIEWS: 2/426

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Back & Triceps 1 Mile 6 exercises, 41 mins

Machine Lat Pulldown	3x16 reps	rest: 30s
T Bar Row	3x16 reps	rest: 30s
Machine Seated Row	3x16 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	3x16 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x16 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x16 reps	rest: 30s

Delts & Traps 1 Mie 6 exercises, 39 mins

Dumbbell Reverse Fly	3x16 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	3x16 reps	rest: 30s
Machine Shoulder Press	3x16 reps	rest: 30s
Dumbbell Shoulder Shrug	3x16 reps	rest: 30s
Dumbbell Upright Row	3x16 reps	rest: 30s
Machine Calf Raise	3x16 reps	rest: 30s

Arms 1 Mile 6 exercises, 44 mins

Machine Ab Crunch	2x50 reps	rest: 30s
Cable One-Arm High Curl	3x16 reps	rest: 30s
Dumbbell Seated Hammer Curl	3x16 reps	rest: 30s
Dumbbell Seated Tricep Press	3x16 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x16 reps	rest: 30s
Machine Calf Press	3x16 reps	rest: 30s

Chest & Traps 1 Mile 6 exercises, 39 mins

Plank	3x8 reps	rest: 30s
Barbell Incline Bench Press	3x16 reps	rest: 30s
Dumbbell Incline Bench Press	3x16 reps	rest: 30s
Cable Cross-Over	3x16 reps	rest: 30s
Cable Rope Face Pull	3x16 reps	rest: 30s
Machine Reverse Fly	3x16 reps	rest: 30s

Back & Delts 1 Mile 6 exercises, 40 mins

Sit-Up	3x16 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x16 reps	rest: 30s
Cable Seated Row	3x16 reps	rest: 30s
Dumbbell Lateral Raise	3x16 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x16 reps	rest: 30s
Hack Single-Leg Calf Raise	3x16 reps	rest: 30s

Chest & Biceps 1 Mile 6 exercises, 41 mins

Dip	3x16 reps	rest: 30s
Machine Incline Chest Press	3x16 reps	rest: 30s
Push-Up	3x16 reps	rest: 30s
EZ Bar Curl	3x16 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x16 reps	rest: 30s
Cable Rope Hammer Curl	3x16 reps	rest: 30s