Playmakers Sport Performance
Strength & Conditioning, General Fitness, BodybuildingSize (5 days per week)
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Snatch Deadlift
4 x 8
B1
Chest-Supported DB Row
4 x 20
B2
DB Pullover
4 x 5
C
Weighted Chin Ups
4 x 3
D
Barbell Bicep Curl
3 x 5
E
DB Shrug
5 x 10
F1
Band Face Pull
3 x 20
F2
Barbell 21s
3 x 21
A
Seated DB Shoulder Press
5, 5, 5, 10, 10, 20
B
DB Lateral Raise
10, 10, 15, 15, 20, 20, 20
C1
Skull Crushers
10, 12, 15
C2
Close Grip Push-Up
3 x 10
C3
DB Skull Crushers
3 x 15
D1
Bent Over Rear Delt Fly
3 x 20
D2
Tricep Pushdown
3 x 20
A
Back Squat
5, 5, 5, 8, 8, 8, 10, 10 @ 60 %
B
DB RDL
3 x 5
C
Goblet Squat
3 x 10
D
Barbell Shrug
4 x 20
E
Wall Sit
4 x 30
A1
Weighted Strict Pullup
3 x 4
A2
Bent Over Row
3 x 10
B1
Weighted Chin Ups
3 x 3
B2
Reverse Grip Bent Over Row
3 x 10
C
DB Bicep Curls
3 x 5
D1
Alternating DB Hammer Curl
2 x 25
D2
DB Concentration Curl
2 x 10
A
Barbell Incline Bench Press
5, 5, 5, 8, 8, 8, 10, 10
B
DB Bench Press
10, 10, 5, 5
C
Dips
5 x 10
D
Split Stance Cable Overhead Tricep Extension
4 x 25
