Hey guy im developing a workout program for the summer this program basically is the program from defrancostraining but modified to a 3 day since i wasnt too interested in the dynamic leg day so i'll just work in my own things during my cardio days. Its a 3 day split M/W/F but with cardio/yoga/ and balance shoulder drills inbetween for own preference. Does this look solid for Athletiscm, Strength and hopefully some weight loss?
For the excerices its split between A/B/C which would be corresponding weeks it just repeats after i finish with C you should get it.
MONDAY – Max-Effort Upper Body
Max Effort Set
BB Bench work up to a max set of 3-5 reps
Supplemental Exercise
DB Incline Bench 15-20 Reps 2 sets
Super Set one from group 1 and 2 3-4 sets of 8-12 reps
Group 1
DB rows (A)
T-bar rows (B)
Seated cable rows (various bars) (C)
Group 2
Rear delt flyes (A/C)
Face pulls (B)
Traps- Perform 3-4 sets of 8-15 reps
Db Shrugs (A/C)
Behind the Back Barbell Shrugs (B)
Arms- Perform 3-4 sets of 8-15 reps of 1-2 of following
DB Curls (A/C)
Hammer Curls (A/C)
Iso-Hold DB Curls (B)
Preacher Curls (B)
TUESDAY –
Low Intensity Cardio
Weighted Abs Work 4 sets of 10-15 reps
Hanging leg raises
Medicine Ball Twists
WEDNESDAY – Max Effort Lower Body
Work up to max 3-5 reps
Of one of following
Squats (A)
Deadlift (B)
UNILATERAL MOVEMENT
3 sets of 6-12 reps of one of following
Lunges (A)
Reverse Lunges (B)
HAMSTRING / POSTERIOR CHAIN MOVEMENT
3 sets of 8-12 reps
Glute Ham Raise (A/B)
Leg Curl (A/B)
Hamstring Curl (A/B)
(i probally wont end up doing the curls cause usually lunges and deads or squats are enough for me just have hear incase)
Ground-based, high-rep abdominal circuit
sprinter sit-ups, V-ups, toe touches, hip thrusts 10-20 reps of each 2-3 times rest 1-2 minutes between circuits
Thursday- Balance/Shoulder Drills
Balance Drills and practice motion
Pitching Shoulder workouts
Friday – Repetition Upper Body
Choose one of following and do 3 sets of max reps or 4 sets of 12-15 reps
DB Bench press Incline Or flat (A)
Dips (B)
Vertical pulling / Rear delt superset
Choose 1 from group 1 and 2 perform 3-4 sets of 8-12 reps superset
Group 1
Lat Pull down (A)
Chin Ups (B)
Group 2
Rear delt flyes (A)
Face pulls (B)
Traps/Arms
Superset 3 sets superset 8-10 reps
(A/B)
DB Shrugs + DB Curls
DB triceps Extension + Triceps Pushdown or Rope Pull down
Grip/Forearm
Plate pinch gripping
SATURDAY – Yoga
Sunday-
High Intensity Cardio + Ab work
For the excerices its split between A/B/C which would be corresponding weeks it just repeats after i finish with C you should get it.
MONDAY – Max-Effort Upper Body
Max Effort Set
BB Bench work up to a max set of 3-5 reps
Supplemental Exercise
DB Incline Bench 15-20 Reps 2 sets
Super Set one from group 1 and 2 3-4 sets of 8-12 reps
Group 1
DB rows (A)
T-bar rows (B)
Seated cable rows (various bars) (C)
Group 2
Rear delt flyes (A/C)
Face pulls (B)
Traps- Perform 3-4 sets of 8-15 reps
Db Shrugs (A/C)
Behind the Back Barbell Shrugs (B)
Arms- Perform 3-4 sets of 8-15 reps of 1-2 of following
DB Curls (A/C)
Hammer Curls (A/C)
Iso-Hold DB Curls (B)
Preacher Curls (B)
TUESDAY –
Low Intensity Cardio
Weighted Abs Work 4 sets of 10-15 reps
Hanging leg raises
Medicine Ball Twists
WEDNESDAY – Max Effort Lower Body
Work up to max 3-5 reps
Of one of following
Squats (A)
Deadlift (B)
UNILATERAL MOVEMENT
3 sets of 6-12 reps of one of following
Lunges (A)
Reverse Lunges (B)
HAMSTRING / POSTERIOR CHAIN MOVEMENT
3 sets of 8-12 reps
Glute Ham Raise (A/B)
Leg Curl (A/B)
Hamstring Curl (A/B)
(i probally wont end up doing the curls cause usually lunges and deads or squats are enough for me just have hear incase)
Ground-based, high-rep abdominal circuit
sprinter sit-ups, V-ups, toe touches, hip thrusts 10-20 reps of each 2-3 times rest 1-2 minutes between circuits
Thursday- Balance/Shoulder Drills
Balance Drills and practice motion
Pitching Shoulder workouts
Friday – Repetition Upper Body
Choose one of following and do 3 sets of max reps or 4 sets of 12-15 reps
DB Bench press Incline Or flat (A)
Dips (B)
Vertical pulling / Rear delt superset
Choose 1 from group 1 and 2 perform 3-4 sets of 8-12 reps superset
Group 1
Lat Pull down (A)
Chin Ups (B)
Group 2
Rear delt flyes (A)
Face pulls (B)
Traps/Arms
Superset 3 sets superset 8-10 reps
(A/B)
DB Shrugs + DB Curls
DB triceps Extension + Triceps Pushdown or Rope Pull down
Grip/Forearm
Plate pinch gripping
SATURDAY – Yoga
Sunday-
High Intensity Cardio + Ab work