Anyone have any good sport workouts, that have the explosive side of it, running, plyometrics, weight lifting, dieting, etc.
Thanks
My workout currently is (All 15 second pauses in between 6 times) and at least 10-15 minutes of straight abs at the end. Also, all burnouts will be from the cable machine.
I am usually a guy that will mix up 3 sets of 10, 8, 6. 5x5, 3 x 15
This workout Feels like the most gains for me and it is a lot faster to get it done.
Monday
Incline Bench 1 set X 2 Reps 6 times/ 15 second pause in between (235)
Then Regular Bench 2 sets x 3 reps 6 times 15 second pause (265)
Then Decline 3 sets x 4 reps 6 times 15 second pause (255)
2 sets of 20 Fly Burnouts cable's
Tuesday
BACK
WIDE GRIP Lat Pull downs 1 set X 2 6 times(220)
Close Grip Lat Pull down 2 X 3 6 times (240)
Up right rows 2 x 3 (225) 6 times
Lawnmowers dumbells on a flat bench 2 x 4 (120 pound dumbell) (lower back) 6 times ** you just right into it by time you are down with your right side switch position then right to left side...... Really work up a sweat on this
Then Back burnouts 2 x 20
Wednesday ( would be my leg workout(injury) and arms thursday)
ARMS
Three different bicep workouts the same idea for the sets and pause times in between.
Then Tricep's tri ext, overhead rope tri ext., skull crushers
Thursday
All Cardio Currently ( would be my arm day)
Friday
Shoulders
Sitting down shoulder press 1 set x 2 6 times (205)
Sitting down lateral raise machine 2 sets x 3 6 times
Standing straight arm barbell lifts 3 sets x 4 6 times (100 pounds)
Sorry I can't think of the name right now.
Cable machine burnouts
Saturday Very Light legs 3 sets of 25 Reps on 5 different Machines,
Leg Ext.
Calf Raises
Leg Press
Smith Machine Squats
Hamstring Curls
Then Plyometrics and ABs
Sunday
OFF
Thanks
My workout currently is (All 15 second pauses in between 6 times) and at least 10-15 minutes of straight abs at the end. Also, all burnouts will be from the cable machine.
I am usually a guy that will mix up 3 sets of 10, 8, 6. 5x5, 3 x 15
This workout Feels like the most gains for me and it is a lot faster to get it done.
Monday
Incline Bench 1 set X 2 Reps 6 times/ 15 second pause in between (235)
Then Regular Bench 2 sets x 3 reps 6 times 15 second pause (265)
Then Decline 3 sets x 4 reps 6 times 15 second pause (255)
2 sets of 20 Fly Burnouts cable's
Tuesday
BACK
WIDE GRIP Lat Pull downs 1 set X 2 6 times(220)
Close Grip Lat Pull down 2 X 3 6 times (240)
Up right rows 2 x 3 (225) 6 times
Lawnmowers dumbells on a flat bench 2 x 4 (120 pound dumbell) (lower back) 6 times ** you just right into it by time you are down with your right side switch position then right to left side...... Really work up a sweat on this
Then Back burnouts 2 x 20
Wednesday ( would be my leg workout(injury) and arms thursday)
ARMS
Three different bicep workouts the same idea for the sets and pause times in between.
Then Tricep's tri ext, overhead rope tri ext., skull crushers
Thursday
All Cardio Currently ( would be my arm day)
Friday
Shoulders
Sitting down shoulder press 1 set x 2 6 times (205)
Sitting down lateral raise machine 2 sets x 3 6 times
Standing straight arm barbell lifts 3 sets x 4 6 times (100 pounds)
Sorry I can't think of the name right now.
Cable machine burnouts
Saturday Very Light legs 3 sets of 25 Reps on 5 different Machines,
Leg Ext.
Calf Raises
Leg Press
Smith Machine Squats
Hamstring Curls
Then Plyometrics and ABs
Sunday
OFF
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