Playmakers Sport Performance
Strength & Conditioning, General Fitness, BodybuildingTotal body program focused on filling the sleeves (4 days per week)
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
8, 6, 4, 2, 15 @ 60, 70, 80, 85, 60 %
A2
DB Bicep Curls
5, 5, 5, 5, 10
B
Shoulder Press
5 x 10
C1
Rear Delt Flyes
4 x 15
C2
Skull Crushers
4 x 15
C3
Barbell Bicep Curl
4 x 5
D
Back Squat
3 x 5 @ 60, 65, 70 %
E1
Reverse Grip Barbell Curl
4 x 10
E2
Tricep Pushdown
4 x 25
A1
Weighted Chin Ups
4 x 3
A2
Good Morning
4 x 8
B
1-Arm DB Row
5, 5, 8, 8
C1
Barbell Row
3 x 10
C2
Barbell RDL
3 x 10
D1
Band Pull-Apart
3 x 20
D2
DB Shrug
3 x 20
D3
DB Concentration Curl
3 x 10
E
Bench Dips
3 x 15
A1
Bench Press
5, 3, 2, 1, 1, 1 @ 60, 70, 80, 90, 90, 90 %
A2
Barbell Bicep Curl
5, 5, 5, 10, 10, 10
B
Incline DB Bench Press
5, 5, 10, 10
C
Back Squat
3 x 3 @ 60, 70, 80 %
D1
Standing DB Press
10, 12, 15
D2
Barbell Shrug
10, 12, 15
D3
DB Lateral Raise
10, 12, 15
E1
Close Grip Bench Press
4 x 10
E2
DB Bicep Curls
4 x 5
E3
Tricep Pushdown
4 x 10
A1
DB Pullover
3 x 8
A2
Barbell 21s
3 x 21
B
Chest-Supported DB Row
5, 5, 10, 10, 15, 15
C1
Barbell Shrug
4 x 10
C2
Rear Delt Flyes
4 x 20
D1
DB RDL
3 x 10
D2
Alternating DB Hammer Curl
3 x 20
E1
Banded Tricep Pushdown
3 x 25
E2
DB Bicep Curls
3 x 10
