Workout Routine

Free

Volleyball upper body 3/week

by hoseinit

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It's aimed to improve strength for those who play volleyball focused on upper body

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1: Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
100 sec
2
55% 1RM
85 lbs
8
100 sec
3
55% 1RM
85 lbs
8
100 sec
4
55% 1RM
85 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
12
100 sec
2
55% 1RM
25 lbs
12
100 sec
3
55% 1RM
25 lbs
12
100 sec
4
55% 1RM
25 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

4×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

3×10

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

push-ups

4×10+

Day 2: Back & Biceps

Assisted pull ups

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec
5
6
100 sec

Assisted pull ups

5×6

bent over row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
100 sec
2
55% 1RM
85 lbs
8
100 sec
3
55% 1RM
85 lbs
8
100 sec
4
55% 1RM
85 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bent over row

4×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec
4
55% 1RM
85 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

4×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
100 sec
2
55% 1RM
14 lbs
12
100 sec
3
55% 1RM
14 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
12
100 sec
2
55% 1RM
25 lbs
12
100 sec
3
55% 1RM
25 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×12

Day 3: Shoulders & Core

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
100 sec
2
55% 1RM
14 lbs
8
100 sec
3
55% 1RM
14 lbs
8
100 sec
4
55% 1RM
14 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated overhead press

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front raise

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10
100 sec
4
55% 1RM
25 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

4×10

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3×12