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Workout Plan

The document outlines a comprehensive 7-day workout plan focusing on different muscle groups and incorporating various sprinting techniques. Each day includes a warm-up, specific exercises targeting the designated muscle groups, and a cool-down period. Day 7 is dedicated to active recovery and stretching to enhance flexibility and relaxation.

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Workout Plan

The document outlines a comprehensive 7-day workout plan focusing on different muscle groups and incorporating various sprinting techniques. Each day includes a warm-up, specific exercises targeting the designated muscle groups, and a cool-down period. Day 7 is dedicated to active recovery and stretching to enhance flexibility and relaxation.

Uploaded by

abbasiibicloud.com
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Workout Plan:

Day 1: Chest & Triceps + Sprint Intervals

1. Warm-up (10 minutes):


- Jumping jacks, arm circles, light cardio.

2. Sprint Intervals on Treadmill:


- 30 seconds sprint at high speed (90-95% effort).
- 90 seconds walking for recovery.
- Repeat for 8-10 rounds.

3. Continue with my Chest & Triceps workout:


- Incline Dumbbell Press: 4 sets of 10-12 reps.
- Chest Dips: 4 sets of 8-10 reps.
- Incline Push-ups: 4 sets of 10-12 reps.
- Tricep Dips: 4 sets of 10-12 reps.
- Tricep Kickbacks: 4 sets of 12 reps per arm.

4. Cool-down (5 minutes): Stretching focusing on chest and triceps.

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Day 2: Back & Biceps + Hill Sprints

1. Warm-up (10 minutes):


- Arm circles, shoulder shrugs, light cardio.

2. Hill Sprints on Treadmill (Set incline to 5-10%):


- 20-30 seconds sprint at 80-90% effort.
- 1-2 minutes walking for recovery.
- Repeat for 8 rounds.

3. Continue with my Back & Biceps workout:


- Bent-over Rows: 4 sets of 12-15 reps.
- Reverse Flys: 4 sets of 12 reps.
- Bird Dog: 3 sets of 15 reps.
- Bicep Curls: 4 sets of 12-15 reps.
- Concentration Curls: 4 sets of 10-12 reps per arm.

4. Cool-down (5 minutes): Stretching focusing on back and biceps.

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Day 3: Legs + Plyometrics & Treadmill Sprint-to-Walk Drills

1. Warm-up (10 minutes):


- High knees, butt kicks, light jogging.

2. Plyometric Exercises:
- Jump Squats: 4 sets of 12-15 reps.
- Lateral Bounds: 4 sets of 20 reps.
- Jumping Lunges: 4 sets of 8-10 reps.
- Broad Jumps: 3 sets of 8-10 reps.

3. Sprint-to-Walk Drills on Treadmill:


- Start walking at a slow speed for 20-30 seconds.
- Gradually increase speed to a full sprint within 10-15 seconds.
- Sprint for 15-20 seconds at max effort.
- Recover with a slow walk for 1-2 minutes.
- Repeat for 6-8 rounds.

4. Continue with my Legs workout:


- Bulgarian Split Squats: 4 sets of 10-12 reps per leg.
- Glute Bridges: 4 sets of 15-20 reps.
- Calf Raises: 5 sets of 20 reps.

5. Cool-down (5 minutes): Stretching focusing on legs.

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Day 4: Shoulders & Abs + Sprint Technique Drills

1. Warm-up (10 minutes):


- Arm circles, shoulder rolls, light cardio.
2. Sprint Technique Drills on Treadmill:
- A-Skips: 3 sets of 20 meters (off treadmill).
- Butt Kicks: 3 sets of 20 meters (off treadmill).
- Strides: 3 sets of 50 meters at 80-90% of max speed.
- I can increase your treadmill speed during strides for controlled sprinting.

3. Continue with my Shoulders & Abs workout:


- Pike Push-ups: 4 sets of 10-12 reps.
- Lateral Raises: 4 sets of 12-15 reps.
- Front Raises: 4 sets of 12-15 reps.
- Shoulder Press: 4 sets of 12 reps.
- Plank: 3 sets of 1 minute.
- Hanging Leg Raises (or lying leg raises): 4 sets of 15 reps.
- Russian Twists: 4 sets of 20 twists.

4. Cool-down (5 minutes): Stretching focusing on shoulders and abs.

---

Day 5: Chest, Back & Arms Circuit + Speed Endurance

1. Warm-up (10 minutes):


- Light jogging or skipping.

2. Speed Endurance on Treadmill:


- 60-90 seconds sprints at 80-90% of max speed.
- 2-3 minutes slow walk or jog for recovery.
- Repeat for 6-8 rounds.

3. Continue with your Chest, Back & Arms Circuit:


- Incline Push-ups: 12 reps.
- Bent-over Rows: 15 reps.
- Tricep Dips: 12 reps.
- Bicep Curls: 15 reps.
- Plank: 30 seconds.

4. Cool-down (5 minutes): Full-body stretching.


---

Day 6: Legs & Core + Acceleration Drills

1. Warm-up (10 minutes):


- Jump rope, high knees, or light jogging.

2. Acceleration Drills on Treadmill:


- 10 x 10-meter sprints: Sprint from a standing start, increasing speed gradually.
- Rest for 1-2 minutes between each sprint.
- Repeat for 6-8 rounds.

3. Continue with Legs & Core workout:


- Pistol Squats: 4 sets of 8 reps per leg.
- Step-ups: 4 sets of 12 reps per leg.
- Side Lunges: 4 sets of 12 reps per leg.
- Leg Raises: 4 sets of 15 reps.
- Mountain Climbers: 4 sets of 20 reps.
- Plank to Push-up: 3 sets of 10 reps.

4. Cool-down (5 minutes): Stretching focusing on legs and core.

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Day 7: Active Recovery & Stretching

1. Light Cardio (20-30 minutes): Walking, cycling, or swimming at a comfortable pace.

2. Full-Body Stretching or Yoga (30 minutes): Focus on flexibility, relaxation, and breathing.

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