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Sport Program

The document outlines two workout plans (1A and 1B) focusing on different muscle groups including chest, deltoids, arms, abdominal, lats, back, and legs, with specific exercises and sets indicated. Additionally, it lists a series of stretches and mobility exercises to enhance flexibility and recovery. Each section includes exercises with a specified number of sets, ensuring a comprehensive approach to strength training and flexibility.

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tewad79111
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3 views3 pages

Sport Program

The document outlines two workout plans (1A and 1B) focusing on different muscle groups including chest, deltoids, arms, abdominal, lats, back, and legs, with specific exercises and sets indicated. Additionally, it lists a series of stretches and mobility exercises to enhance flexibility and recovery. Each section includes exercises with a specified number of sets, ensuring a comprehensive approach to strength training and flexibility.

Uploaded by

tewad79111
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

1A 1B

Chest: Chest:
-Cable Chest Fly (3) -Cable Bench Press (3)

Deltoids: Deltoids:
-Dumbbell Lateral Raise (3) -Dumbbell Lateral Raise (3)
-Dumbbell Front Raise (3) -Dumbbell Front Raise (3)
-Dumbbell Rear Delt Fly (3) -Dumbbell Rear Delt Fly (3)
-Dumbbell Seated Overhead -Dumbbell Seated Overhead
Press (3) Press (3)
-Dumbbell Shoulder External -Dumbbell Shoulder External
Rotation (3) Rotation (3)

Arms: Arms:
-Dumbbell Curl (3) -Dumbbell Hammer Curl (3)
-Dumbbell Overhead Triceps -Dumbbell Overhead Triceps
Extension (3) Extension (3)
2A 2B
Abdominal: Abdominal:
-Dumbbell Crunch (3) -Dumbbell Crunch (3)
-Reverse Crunch (3) -Reverse Crunch (3)
-Cable Wood Chopper (3) -Cable Wood Chopper (3)
-Cable Side Bend (2) -Cable Side Bend (2)

Lats: Lats:
-Cable Rope Pullover OpenArm -Cable Rope Pullover ClosedArm
(3) (3)

Back: Back:
-Dumbbell Shrug (3) -Dumbbell Shrug (3)
-Cable Silverback Shrug (3) -Cable Silverback Shrug (3)
-Back Extension (3) -Back Extension (3)
-Dumbbell Romanian Deadlift (3) -Dumbbell Romanian Deadlift (3)

Legs: Legs:
-Leg Extension (3) -Leg Extension (3)
-Machine Hamstring Curl (3) -Machine Hamstring Curl (3)
3
neck cross up cat stretch
towel stretch to back cobra
side stretch cat cow
belly circle doggy shoulder cross head floor
connect hands over back crossleg front lay
squat leg right left pigeon sit
open leg right left ankle move hand foot
arm take inside
leg take inside layed shoulder stretch
arms back shoulder stretch knee hug
glute bridge
kneel down floor ceiling arm
kneel down ass joint move circle Extra:
kneel down belly right -Cable Y Move
kneel down arm open
kneel down arm circle
kneel down reverse stretch
kneel down leg hold cross
kneel down lungs stretch

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