Entrainement de sport type.

Workout #1

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Barbell Flat Bench Press

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Incline Flys

3 sets of 6 reps

15-Knees to elbows or toes to bar

Barbell Deadlifts

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dead-hang Pull-ups

3 sets of 6 reps

15-Knees to elbows or toes to bar

Workout #2

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

10- 100 meter sprints (rest 1:00 minute between each)

Workout #3

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Barbell Standing Military Press

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Lat Raises

2 sets of 10 reps

Dumbbell Front Raises

2 sets of 10 reps

25 sit-ups

Barbell Back Squat

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Lunges

3 sets of 10 reps (5 each leg)

25 sit-ups

Workout #4

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Sprint 400 meters

25 air squats

25 push-ups

25 sit-ups

Sprint 400 meters

5x5 S&C Week 2

Workout #5

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Barbell Flat Bench Press

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

EZ bar standing curls & skull crushers (1 set= 6 standing curls & 6 skull crushers)

3 sets of 6 reps

25-Russian twist

Barbell Deadlifts

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell bent-over row

3 sets of 7 reps each side

25-Russian twist

Workout #6

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

8- 200 meter sprints (rest 1:30 minutes between each)

50 sit-ups

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