My Old Personal Supplementary Fitness Routine (Accompanying Organized Team Training for Athletic Competitions)

Bench press

Neutral grip pull-ups (slow/controlled)

Chin-ups

Pull-ups (with leg raises)

Leg press

Squats

Deadlifts

Shoulder dumbbell press (single-arm)

Forearm barbell lifts

Bicep barbell lifts

Lunges (with weights)

Decline push-ups

Incline bench sit-ups (with weights)

Standing lat pulls

Abdominal/oblique roller

Kneeling overhead press

Treadmill