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Comprehensive Upper and Lower Body Workout

The document outlines a comprehensive strength training program divided into upper body, lower body, and functional/full body workouts, each including warm-up and specific exercises. Each section details various exercises with specified sets and repetitions aimed at enhancing strength and mobility. Additionally, core isometric exercises are included to improve core stability.

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rajkovskidavid8
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10 views5 pages

Comprehensive Upper and Lower Body Workout

The document outlines a comprehensive strength training program divided into upper body, lower body, and functional/full body workouts, each including warm-up and specific exercises. Each section details various exercises with specified sets and repetitions aimed at enhancing strength and mobility. Additionally, core isometric exercises are included to improve core stability.

Uploaded by

rajkovskidavid8
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

UPPER BODY STRENGTH

WARM UP
• Mobility / Stretch
• Cardio 5-7 min

WORKOUT
• Bench Press 3 X 10
• Incline Bench Press 3 X 10
• Machine Shoulder Press 3 X 15
• Shoulder Flys 3 X 12
• Seated Cable Rows 3 X 14
• Pull-down 3 X 10
• Biceps Rotation 3 X 10
• Biceps Pull 3 X 10
• Triceps Pull-down 3 X 20
• Core Exercises
LOWER BODY STRENGTH
WARM UP
• Mobility / Stretch
• Cardio 5-7 min

PLYOMETRICS
• Land on one leg 3 X 10 per leg.
• Wall holds + Calf raise 3 X 40 sec per leg.
• Jumps on one leg to stepper 3 X 10 per leg.
MAIN
• Weighted Step Ups 2 X 10 per leg.
• Kettlebell Swings 2 X 20
• Debt Jump – hold 2 X 6 per leg.
• Debt Jump – jump to box 2 X 6 per leg.
• Seated Jumps 2 X 6
• Single Leg RDL 2 X 10 per leg.
• Nordics 2 X 8
• Leg Curls 3 X 10 with 3 sec holds
• Calf Raises 2 X 20
• Tibialis Raises with Kettlebell 2 X 15
FUNCTIONAL / FULL BODY
WARM UP
• Mobility / Stretch
• Cardio 5-7 min
WORKOUT
• Kettlebell Passes 3 X 10 per leg.
• Balance Exercise 1 3 X 45 sec.
• Bench Press 3 X 10
• Single Arm Shoulder Press 3 X 15
• Single Arm Bench 3 X 10
• Single Arm Back Pull 3 X 10
• Kettlebell Swings 3 X 20
• Weighted Jumps 2 X 10
• Leg Press 3 X 10
• Calf Raise ISO hold 3 X 45 sec.
• Push with 10 kg 3 X 10
• Cable Pull 3 X 15

CORE ISOMETRICS
• Plank (normal, side, with shoulder taps)
• Hallow Body Hold
• Dead Bug
• Russian Twist
• LOWER BODY ( KALE )

WARM UP

• Mobility / Stretch 10-15 min

WORKOUT

• Land on one leg 3 X 10 per leg.


• Jumps on one leg to stepper 3 X 10 per leg X 3
• Wall holds + Calf raise 3 X 40 sec per leg X 3
• Explosive left - right leg on plate X 3
• Left – Right balance X 3
• Explosive one leg Bulgarian split front – back on
plate X 3 – 20 per leg
• Debt Jump – hold 2 X 6 per leg.
• Debt Jump – jump to box 2 X 6 per leg.
• Seated Jumps 2 X 6
• Bulgarian split squad 3 X 10-12 per leg.
• Squad explosive up on toes 3 X 8
• Single leg RDL 3 X 10
• Calf Raises 3 X 20
• Tibialis Raises on wall 3 X 20

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