Strength and Endurance for Football and Volleyball

user profile pictureBy Lyfta AI

This workout plan is designed for Ramon Eder, a 31-year-old weighing 93kg and standing at 1.77m tall. The main objective of this workout is to help Ramon lose weight and gain lean muscle mass, with a focus on building strength and endurance for his activities in football and volleyball. This plan is perfect for beginners who are just starting their fitness journey.

exercise
barbell squat

3 sets x 12 reps

exercise
push-up

3 sets x 15 reps

exercise
dumbbell bent over row

3 sets x 12 reps

exercise
lunge

3 sets x 10 reps

exercise
dumbbell seated shoulder press

3 sets x 12 reps

exercise
push-up to side plank

3 sets x 45 reps

exercise
barbell shrug

3 sets x 10 reps

exercise
kettlebell swing

3 sets x 15 reps

exercise
push-up medicine ball

3 sets x 15 reps

exercise
battling ropes high waves

3 sets x 30 reps

exercise
resistance band seated face pull

3 sets x 12 reps

exercise
stability ball crunch

3 sets x 12 reps

exercise
chin-ups

3 sets x 15 reps

exercise
suspension row

3 sets x 12 reps

exercise
squat on bosu ball

3 sets x 10 reps

exercise
dumbbell hammer curl

3 sets x 12 reps

exercise
chest dip

3 sets x 12 reps

exercise
lever seated leg press

3 sets x 12 reps

exercise
jump rope

3 sets x 12 reps

exercise
jumping jack

3 sets x 30 reps

exercise
weighted stretch lunge

3 sets x 10 reps

exercise
sled hack squat

3 sets x 0 reps