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    Jump Manual PDF

    Uploaded by

    Marco Ng
    This document outlines a 14-day workout program split into upper body, lower body, and full body days. Each day focuses on different muscle groups and includes exercises like squats, lunges, presses, curls and core work. Rep ranges and sets are provided for each exercise. Rest and recovery is incorporated into the program on some days.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Jump Manual PDF

    Uploaded by

    Marco Ng
    6K views7 pages
    This document outlines a 14-day workout program split into upper body, lower body, and full body days. Each day focuses on different muscle groups and includes exercises like squats, lunges, presses, curls and core work. Rep ranges and sets are provided for each exercise. Rest and recovery is incorporated into the program on some days.

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    Jump Manual.pdf

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    This document outlines a 14-day workout program split into upper body, lower body, and full body days. Each day focuses on different muscle groups and includes exercises like squats, lunges, presses, curls and core work. Rep ranges and sets are provided for each exercise. Rest and recovery is incorporated into the program on some days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6K views7 pages

    Jump Manual PDF

    Uploaded by

    Marco Ng
    This document outlines a 14-day workout program split into upper body, lower body, and full body days. Each day focuses on different muscle groups and includes exercises like squats, lunges, presses, curls and core work. Rep ranges and sets are provided for each exercise. Rest and recovery is incorporated into the program on some days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 7

    Day 1 Sets 1-3 Between 1-10 reps Set 4-5 1-10 reps Set 5 Burnout set (8, 8, 4)

    Depth Jumps
    4 sets of 8
    Side to Side
    Box Jumps
    4 sets of 8
    Weighted
    Explosions
    3 sets of 8
    Medicine Ball
    Approach
    4 sets (6-8)
    Zig Zags
    3 sets of 10
    2 sets back
    and forth
    Medicine
    Throws
    3 sets of 8
    Rim Jumps
    4 sets
    Speed Rope 30 30 30
    seconds seconds seconds

    Day 2 Stretch and Recover

    Suspended
    Leg Lifts
    3 sets as
    much as
    possible
    2 slow sets
    Core Static 1 min 1 min 1 min 1 min
    Holds

    Upward
    Arm
    Thrusts
    5 sets
    Day 3 Chest

    Barbell
    Bench
    Press
    Incline
    Dumbbell
    Press
    Dumbbell
    Flyes
    Dumbbell
    Bench
    Press
    Cable
    Crossover
    Wrist Curls

    Day 4 Sets 1-3 Between 1-10 reps Set 4-5 1-10 reps Set 5 Burnout set (8, 8, 4)

    Explosion
    Squats
    5 sets
    Explosion
    Calf Raises
    5 sets
    Dead Lifts
    5 sets
    Ham Curls
    5 sets
    In Place
    Lunges
    3 sets of 6
    Hang
    Cleans
    3 sets (6)
    Knee
    Drives
    5 sets
    Day 5 Stretch and Recover, Arms

    Bicep Curls
    Alternating
    Dumbbell
    Curls
    Standing
    Reverse
    Curls
    Preacher
    Curls
    One Arm
    Dumbbell
    Extensions
    Weighted
    Bench Dips
    Lying
    Triceps
    Press
    Triceps
    Pushdown

    Day 6 Stretch and Recover

    Suspended
    Leg Lifts
    Core Static 1 min 1 min 1 min 1 min
    Holds

    Upward
    Arm
    Thrusts
    5 sets
    Day 7 Shoulders

    Barbell
    Shoulder
    Press
    Seated
    Dumbbell
    Press
    Barbell
    Shrugs
    Dumbbell
    Shrugs
    Side
    Lateral
    Raises
    Front
    Lateral
    Raises

    Day 8 Sets 1-3 Between 1-10 reps Set 4-5 1-10 reps Set 5 Burnout set (8, 8, 4)

    Sprints
    4 sets (25-50 yards)
    Lunge Jumps
    4 sets of 6-10
    1 Leg Chair Rockets
    4 sets
    Medicine Throws
    3 sets of 8
    Zig Zags
    3 sets of 10
    2 sets back and forth
    Rim Jumps
    4 sets
    Weighted Explosions
    3 sets of 8
    Sprints
    4 sets (25-50 yards)
    Day 9 Stretch and Recover

    Suspended
    Leg Lifts
    3 sets as much
    as possible
    2 slow sets
    Core Static 1 min 1 min 1 min 1 min
    Holds

    Upward Arm
    Thrusts
    5 sets

    Day 10 Chest

    Barbell
    Bench
    Press
    Incline
    Dumbbell
    Press
    Dumbbell
    Flyes
    Dumbbell
    Bench
    Press
    Cable
    Crossover
    Wrist Curls
    Day 11 Sets 1-3 Between 1-10 reps Set 4-5 1-10 reps Set 5 Burnout set (8, 8, 4)

    Explosion
    Squats
    5 sets
    Hang Cleans
    3 sets (6)
    Ham Curls
    5 sets
    Explosion
    Calf Raises
    5 sets
    In Place
    Lunges
    3 sets of 6
    Dead Lifts
    5 sets
    Knee Drives
    5 sets

    Day 12 Stretch And Recover, Arms

    Bicep Curls
    Alternating
    Dumbbell
    Curls
    Standing
    Reverse
    Curls
    Preacher
    Curls
    One Arm
    Dumbbell
    Extensions
    Weighted
    Bench Dips
    Lying
    Triceps
    Press
    Triceps
    Pushdown
    Day 13 Stretch and Recover

    Suspended
    Leg Lifts
    3 sets as
    much as
    possible
    2 slow sets
    Core Static 1 min 1 min 1 min 1 min
    Holds

    Upward Arm
    Thrusts
    5 sets

    Day 14 Shoulders

    Barbell
    Shoulder
    Press
    Seated
    Dumbbell
    Press
    Barbell
    Shrugs
    Dumbbell
    Shrugs
    Side
    Lateral
    Raises
    Front
    Lateral
    Raises

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