Скачать или смотреть Week 2 - Day 5 | Strength Workout for Athletes | Power Muscle & Performance🔥| @Athlete_Workouts

💪 Full-Body Strength & Muscle Workout 💪

This session is designed for athletes and lifters aiming to build strength, muscle, and improve overall performance. It includes a mix of compound lifts and isolation exercises for optimal muscle growth and athletic development.

🔥 Warm-Up Exercises

Prepare your body and reduce injury risk:

• Treadmill walk/jog - 5:00 Mins
• Jumping Jacks - 15 Reps
• Ankle Rotations - 10 Reps / Side
• Quadriceps Stretch - 0:10 / Leg
• Cat & Cow Stretch - 10 Reps
• Shoulder Rotations - 10 Reps / Side
• Wrist Rotations - 10 Reps / Side

🏋️‍♂️ Main Workout Exercises

1️⃣ Incline Barbell Bench Press

3 Sets: 15/12/10 Reps
Focus: Targets the upper chest and shoulders, improving pressing power.

2️⃣ Barbell Seated Military Press

3 Sets: 15/12/10 Reps
Focus: Builds shoulder strength and mass, with emphasis on delts and triceps.

3️⃣ Single-Arm Seated Cable Rows

3 Sets: 15 Reps
Focus: Works the lats, rhomboids, and traps, enhancing pulling strength and posture.

🔥 Superset 1:

4️⃣ Preacher Curl with Dumbbell

3 Sets: 15 Reps
Focus: Targets the biceps, especially for peak development.

5️⃣ Triceps Pushdown (Straight Bar)

3 Sets: 15 Reps
Focus: Isolates the triceps for overall arm development.

Perform both exercises back-to-back with minimal rest.

6️⃣ Lying Leg Curl

3 Sets: 15 Reps
Focus: Strengthens the hamstrings and glutes, crucial for lower-body power.

🧘‍♀️ Cool Down & Stretching

Help your muscles recover and improve flexibility:

• Lying Quadriceps Stretch - 0:15
• Seated Hamstring Stretch - 0:15 / Leg
• Scorpion Stretch - 0:15 / Side
• Triceps Stretch - 0:15 / Side
• Shoulder Stretch - 0:15 / Side

🎯 Workout Benefits

✔ Builds total-body strength
✔ Increases lean muscle mass
✔ Improves athletic performance
✔ Enhances upper- and lower-body balance.

💬 Comment your sport if you want this adjusted for athletic performance.

👍 Like, follow, and share for more strength-based workouts.