u/tallahu

Hey, trying to get into this hybrid athlete way of living and this is how my routine currently looks. Will appreciate all feedback!

Monday : Upper Body A

1. Horizontal Push — Barbell Bench Press — 3×10-12 u/8-9
2. Vertical Pull — Medium Width Pronated or Neutral Grip Pullups (weighted if necessary) — 3×10-12 u/8-9
3. Chest Iso — Machine Flye — 3×12-20 u/8-9
4. Tricep Iso — Dumbbell Triceps Overhead Extension — 3×12-20 u/8-9
5. Horizontal Pull — One Arm Dumbbell Row — 3×12-20 u/8-9
6. Bicep Iso — Dumbbell Bicep Curl — 3×10-12 u/8-9
7. Delt Iso — Dumbbell Lateral Raise — 3×15-20 u/9-10

Tueday: 90 Minutes of Padel

Wednesday: Lower Body

1. Leg Push Compound — Barbell Back Squat — 3×10-12 u/8-9
2. Hip Compound — Barbell Hip Thrust — 3×10-12 u/8-9
3. Quad Iso — Leg Extension — 3×10-15 u/8-9
4. Ham Iso — Lying Leg Curl — 3×10-15 u/8-9
5. Calves — Standing Calf Raise — 6×10-15 u/8-9
6. Abs — Cable Crunch — 4×12-20 u/8-9

Thursday: Upper Body B

1. Horizontal Push — Incline Dumbbell Bench Press — 3×10-12 u/8-9
2. Vertical Pull — Close Grip Lat Pulldown — 3×10-12 u/8-9
3. Chest Iso — Cable Crossover — 3×15-20 u/8-9
4. Tricep Iso — Tricep Pushdown — 3×12-20 u/8-9
5. Horizontal Pull — Cable Row — 3×12-20 u/8-9
6. Bicep Iso — Cable Curl — 3×10-12 u/8-9
7. Delt Compound — Upright Cable Row — 3×12-15 u/8-9

Friday: Cardio Intervals

1-2-3 ladder" followed by sprint finishers:

Phase 1 — The Ladder (×4 rounds)
Each round is a ladder that climbs in both time and speed:

• 1 min run → short break
• 2 min run (speed up in minute 2) → short break
• 3 min run (speed up every minute) → short break

Do the ladder 4 times, then take a longer break to catch your breath.

Phase 2 — Sprint Finishers (×4 rounds)

• 45 sec high-intensity run, rest between rounds.

Saturday: Rest

Saturday: Rest