Workout Routine

Volleybal, Rock Climbing Combination

by Jojbanaan

Leg training Shoulder Rehab Program

Workouts

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
70% TM
12
60 sec
3
75% TM
12
60 sec
4
90% TM
6
100 sec
5
90% TM
6
100 sec
6
90% TM
6
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
75% TM
12
100 sec
4
90% TM
8
100 sec
5
90% TM
8
100 sec
6
90% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
75% TM
12
100 sec
4
90% TM
8
100 sec
5
90% TM
8
100 sec
6
90% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hip thrust

6 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12
100 sec

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12
100 sec

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

calf raise

3 sets

Reverse Squat Cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Reverse Squat Cable

4 sets

Legs B

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
70% TM
8
100 sec
3
75% TM
8
100 sec
4
90% TM
6
100 sec
5
90% TM
6
100 sec
6
90% TM
6
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bulgarian split squat

6 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
70% TM
12
100 sec
4
80% TM
8
100 sec
5
80% TM
8
100 sec
6
80% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hack squat

6 sets

Sideway Lunges

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
100 sec
2
50% TM
12
100 sec
3
50% TM
12
100 sec
4
80% TM
8
100 sec
5
80% TM
8
100 sec

Sideway Lunges

5 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15
100 sec

cable kickback

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12
100 sec

leg extension

4 sets

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16
100 sec
2
65% TM
16
100 sec
3
65% TM
16
100 sec
4
65% TM
16
100 sec

Seated Calf Raises

4 sets

Pull-Up Progression 3x3 - 5x3

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec

pullup

7 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1 sets

wide-grip push-ups

Set
Reps
Rest time
1
10
100 sec

wide-grip push-ups

1 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1 sets

Pull-Up 3x4 - 5x4

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec
5
–
–
4
100 sec
6
–
–
4
100 sec
7
–
–
4
100 sec

pullup

7 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1 sets

wide-grip push-ups

Set
Reps
Rest time
1
10
100 sec

wide-grip push-ups

1 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1 sets

Pull-Up 3x5 - 5x5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5
100 sec
7
–
–
5
100 sec

pullup

7 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1 sets

wide-grip push-ups

Set
Reps
Rest time
1
10
100 sec

wide-grip push-ups

1 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1 sets

Shoulder Rehab

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

bench press

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

wrist supination & pronation exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

wrist supination & pronation exercises

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable lateral raise

3 sets

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

wrist curl - extension

3 sets

Shoulder Rehab Lying Towel

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Shoulder Rehab Lying Towel

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

wrist curl - flexion

3 sets

Internal Rotation Cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Internal Rotation Cable

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

tricep pushdown

3 sets

External Rotation Cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

External Rotation Cable

3 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overhead Triceps Extensions

3 sets

Diagonal Rotation Cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Diagonal Rotation Cable

3 sets

Shoulder Rotation Dumbell

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Shoulder Rotation Dumbell

4 sets