Playmakers Sport Performance
Strength & Conditioning, General Fitness, BodybuildingSize (4 days per week)
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 3 @ 60, 65, 70, 75 %
B
Bench Press
4, 4, 4, 4, 4, 10 @ 60, 70, 75, 80, 80, 60 %
C
1-Arm DB Row
5, 5, 5, 5, 10
D1
Skull Crushers
3 x 10
D2
Close Grip Push-Up
3 x 10
E1
Barbell Upright Row
3 x 15
E2
DB Lateral Raise
3 x 20
A
Deadlift
5, 5, 5, 5, 10 @ 60, 65, 70, 75, 55 %
B
Shoulder Press
3 x 8
C1
Weighted Chin Ups
4 x 3
C2
DB Pullover
4 x 5
D
Barbell 21s
3 x 21
E
Barbell Shrug
4 x 25
A
Back Squat
5, 5, 5, 3, 3, 3, 5, 5 @ 55, 60, 65, 70, 75, 80, 70, 70 %
B
Chest-Supported DB Row
10, 10, 5, 5, 5, 20, 20
C1
Alternating DB Hammer Curl
4 x 20
C2
Tricep Pushdown
4 x 20
D
Bent Over Rear Delt Fly
4 x 20
A1
Bench Press
20, 20, 15, 15, 10, 10 @ 45, 45, 50, 50, 55, 55 %
A2
Barbell Row
10, 10, 15, 15, 20, 20
B1
Seated DB Press
3 x 10
B2
Band Face Pull
3 x 20
C1
Close Grip Push-Up
4 x 10
C2
Barbell Bicep Curl
4 x 10
D1
Skull Crushers
4 x 25
D2
Alternating DB Hammer Curl
4 x 25
