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Workout Program 2
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Workout Program 2
Uploaded by
adri lila
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Sets and Reps Rest in between sets
Day 1 Lower Body
1A) Power Clean 6x2 1 min
2A) Back Squat 6x8 2min
Leg Extensions 5x15 1min
Calf Raises 4x15 1min
Caustic Squats 3x8 1min
Day 2 Upper Body
Behind the neck jerk 4x3 1min
Bench Press 6x8 2min
Pull Ups 5x6 2min
Incline Bench 4x12 1min
Face Pulls 3x15 1min
Tricep Cable Kickback 4x17 1min
Day 3 Athlete Day
Proprioception work 3x1min each leg 1min
Broad Jumps 4x5 2min
Tuck jumps 3x6 2min
Split Jumps 4x4 2min
Rocker Jumps 3x5 2min
Sprinter Hip Lock 4x10 each leg 1min
Day 4 Impulse
Clean High Pull 5x3 1min
Front Squat w/Pause 6x3 2min
Weighted Box Jump 4x6 2min
Leg Curl 4x15 1min
Calf Raises 5x15 1min
Day 5 Hypertrophy
Power Snatch 5x2 1min
Bench Press 6x8 2min
Pull Ups 5x6
Military Press 4x10 2min
Dumbell Rows 4x8
Tricep Cable Kickback 3x17 1min
Hammer Curls 3x17 1min
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