logo
Upper Lower Upper with Plyometrics for Cricket
by Aaron O.
2 athletes joined
5.0
(1 rating)
Program Description
Plyometrics in every workout upper lower and upper to allow for cricket practice mid week and games on weekends
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
May 08, 2024 03:45
Last Edited
May 22, 2024 02:26
down_app
Week 1
1 / 8 Weeks
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10