Off season work out

Sharing my current work out plan, Focusing on growing delts, shoulders, lats ! Excited to see progress! WARNING: this routine was written by me and my husband(CPT)ย for my specific level of fitness, if you’d like to try it, please pace yourself and start with only 2-3 sets of each exercise. ๐Ÿ™‚

Monday: Cardio , Back/ TRICEPS

Tuesday: cardio , leg day – hamstrings

Wednesday: Back, shoulders

Thursday: Cardio, abs

Friday: shoulders and triceps

Sat: cardio leg day quads and glutes

Sun:off

Back/Triceps

Cable rows X 5 SETS OF 8

Triceps rope pulls X 4 SETS OF 8

lat pull downs ss tricep dips X 3 SETS OF 10

straigh bar lat pulls X 3 SETS OF 25

one arm cable tricep pulls X 3 SETS OF 15

Leg day – Hamstrings

Deadlifts X 4 SETS OF 8 (Heavy)

Hip trust X 4 SETS OF 25

walking lunges X 3 SETS OF 25

good mornings X 3 SETS OF 12

strech

Back-shoulders

Cable rows x 5 6-8 60×8

Shoulder press x4 17.5×10 20×6

straight bar pulls x3 ss 20×12

lateral raises x3 5×20

Face pulls x3 15×12

front plate raises x3 25×12

Abs

side planks 45 secs x3

leg lifts 20×3

regular planks 45 secs x3

Shoulder-Triceps

Dumbell shoulder press X 5 SETS OF 8 (HEAVY)

front raise to side raise X 4 SETS OF 15 (LIGHT)

plate shoulder press X 4 SETS OF 8

single arm tricep cable X 3 SETS OF 10

lateral raises X 3 SETS OF 15

tricep rope pull X 3 SETS OF 8

Leg day- Quads and Glutes

Hack squats X 4 SETS OF 8 (HEAVY)

jump squats X 3 SETS OF 10

leg extensions X 3 SETS OF 10 (HEAVY)

leg press X 3 SETS OF 12

 

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