Workout Routine

Volleyball upper body 3/week

by hoseinit

It's aimed to improve strength for those who play volleyball focused on upper body

Workouts

Day 1: Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8
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 %

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec
4
55% 1RM
12
100 sec

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

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

tricep pushdown

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

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

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

incline bench press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

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

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

overhead triceps extensions

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

push-ups

4 sets

Day 2: Back & Biceps

Assisted pull ups

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

Assisted pull ups

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8
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 %

bent over row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

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

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

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec
4
55% 1RM
10
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 %

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec

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

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

hammer curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec

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

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

seated cable row

3 sets

Day 3: Shoulders & Core

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8
100 sec

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

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

seated overhead press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

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

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

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

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

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

front raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec
4
55% 1RM
10
100 sec

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

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

face pull

4 sets

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3 sets