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Workout Program 2

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adri lila
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13 views

Workout Program 2

Uploaded by

adri lila
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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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