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14 views4 pages

workouttt

Uploaded by

polivier500
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Lundi: Upper Body Power and Explosiveness

Exercise Sets x Reps Notes


--------------------------------------------------------------
Bench Press 3 x 8-10 Explosive
Plyometric Push-Ups 3 x 5 Plyometric
Dumbbell Flyes 3 x 10
Pull-Ups 3x8 Assisted if needed
Dumbbell Rows 3 x 10/arm
Med Ball Throws 3x6 Optional
Dumbbell Bicep Curls 3 x 10
Cable Woodchoppers 3 x 12/side Core
Calisthenics 3 x 10 Archer Push-Ups
Cool Down Stretching

Mardi: Lower Body Power and Explosiveness

Exercise Sets x Reps Notes


--------------------------------------------------------------
Leg Press 3 x 12-15 Explosive
Box Jumps 4x5
Leg Extension 3 x 10
Romanian Deadlift 3 x 8 Dumbbells
Calf Raises 3 x 15
Cable Crunches 3 x 15 Core
Dumbell Hammer 3 x 10
Calisthenics 3 x 10 Squat Jumps
Cool Down Stretching
Mercredi: Active Recovery and Mobility

Light cardio, yoga, or low-intensity activity

Jeudi: Calisthenics and Planche Progression

Exercise Sets x Reps Notes


--------------------------------------------------------------
Planche Lean 4 x 15-20s
Tuck Planche Push-Ups 4 x 5-8 If capable
Assisted Pull-Ups 3x8
Assisted Dips 3x8
Leg Raises on Chair 3 x 10
Dumbell Hammer 3 x 10
Handstand Practice Work on balance
Calisthenics 3 x 10-15s L-Sit Practice
Cool Down Stretching
Vendredi: Explosive and Power-Focused

Exercise Sets x Reps Notes


--------------------------------------------------------------
Leg Press 4x5 Explosive
Med Ball Slams 3x8
Dumbbell Push Press 3 x 8 Dumbbells
Seated Row 3x8 Explosive
Treadmill Sprints 6 x 30s 1 min rest
Plank Variations 3 x 20-30s Core
Calisthenics 3 x 10 Burpees
Cool Down Stretching

Samedi: Focused Workout

Exercise Sets x Reps Notes


--------------------------------------------------------------
Deadlift 4 x 6-8 Form & Power
Weighted Pull-Ups 4 x 5-8 Weighted if possible
Overhead Press 3x8 Dumbbells
Bent-Over Rows 3x8
Bulgarian Split Squats 3 x 8/leg Dumbbells
Weighted Dips 3x8 Weighted if possible
Hanging Leg Raises 3 x 8-10 Core
Calisthenics 3 x 20-30s Wall Handstand Holds
Cool Down Stretching
Dimanche: Rest

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