Athlete (All-Around) Routine

DAY 1

Squats 1*12; 2*10; 2*8 Increase weight 10 lbs per set
Chest Pullovers 5*10 Superset each set with squats
D/B Bench Press 1*12; 2*10; 2*8 Increase weight 5 lbs per set
Single-Sided B/B Rows 1*12; 2*10; 2*8 Increase weight 10 lbs per set
Standing D/B Press 1*12; 1*10; 1*8 Increase weight 5 lbs per set
Standing Front Pulldowns 3*15 Increase weight 10 lbs per set
B/B Curls 1*12; 1*10; 1*8 Increase weight 10 lbs per set
Tricep Push Downs 3*15 Increase weight 10 lbs per set
Leg Curls 3*15
Abdominals 2 sets of 50 crunches

DAY 2

Pull Ups 2 sets to failure
B/B Step-Ups 5*20 Increase weight 10 lbs every other set
Chest Pullovers 5*10 Superset each set with squats
D/B Incline Bench Press 1*12; 2*10; 2*8 Increase weight 5 lbs per set
High Pulls 1*12; 2*10; 2*8 Increase weight 10 lbs per set
Standing D/B Press 1*12; 1*10; 1*8 Increase weight 5 lbs per set
B/B Wrist Curls 3*15 Increase weight 10 lbs per set
D/B Hammer Curls 3*15 Superset each set with wrist curls
Weighted Dips 3*15 Increase weight 5 lbs per set
Lunges 3*15
Abdominals - Plyometric Throws