8-19 / 9-18- 2024 Lifting Plan / Speed & Agility
month 1
DAY 1:
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Warm-up
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Back Squats: 3 sets of 12-15 reps
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Leg Press: 3 sets of 12-15 reps
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Lunges: 3 sets of 12-15 reps with each leg
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Romanian Deadlifts: 3 sets of 12-15 reps
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Calf Raises: 3 sets of 15-20 reps
DAY 2:
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Warm-up
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Dumbbell Bench Press: 3 sets of 12-15 reps
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Pull-ups: 3 sets till failure
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Dumbbell Incline Press: 3 sets of 12-15 reps
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Single-Arm Dumbbell Rows: 3 sets of 12-15 reps with each arm
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Dips: 3 sets till failure
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Bent-Over Rows: 3 sets of 12-15 reps
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Military Press: 3 sets of 12-15 reps
DAY 3:
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Warm-up
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Split-Squats: 3 sets of 8-12 reps with each leg
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Deadlifts: 3 sets of 8-12 reps
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Glute Ham Raises: 3 sets of 12-15 reps
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Exercise ball Leg Curls: 3 sets of 12-15 reps
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Eccentric Calf Raises: 3 sets of 15-20 reps
DAY 4:
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Warm-up
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Pull-Ups: 3 sets till failure
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Incline Press: 3 sets of 12-15 reps
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Front Raises: 3 sets of 15-20 reps
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Lateral Raises: 3 sets of 15-20 reps
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Lateral Raises: 3 sets of 15-20 reps
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Rear Delt Raises: 3 sets of 15-20 reps
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Biceps Curls: 3 sets of 12-15 reps
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Triceps Extension: 3 sets of 12-15 reps