Free personalized workout plan

The Swimmer

By Myworkouts

Experience

Intermediate (2-3 years)

Time

58 minutes/day

Good for

Gain Strength, Athletic Performance

Equipment

45 Degree Leg Press Machine, Bodyweight, 1 x Kettlebell, Machine, Loop Bands, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Incline Bench

Statistics

Average Cardio Intensity

Average Exertion

Description

Quads, Glutes, Hamstrings, Chest, Shoulders, Lats

45 Degree Leg Press

▶

1. 45 Degree Leg Press

3 sets, 8 reps, (rest 60s)

-85% load
Time between exercises: 60s

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Glute Kickback

▶

2. Glute Kickback

3 sets, 8 reps, (rest 60s)

-Per leg
Time between exercises: 60s

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Kettlebell Deadlift

▶

3. Kettlebell Deadlift

3 sets, 8-10 reps, (rest 60s)

-30kg
Time between exercises: 60s

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Lever Chest Press

▶

4. Lever Chest Press

3 sets, 10-12 reps, (rest 60s)

-85% load
Time between exercises: 60s

Show Alternative Exercises

Band Pull Apart

▶

5. Band Pull Apart

3 sets, 10-12 reps, (rest 60s)

-80% load
Time between exercises: 60s

Show Alternative Exercises

Lat Pulldown

▶

6. Lat Pulldown

3 sets, 8-10 reps, (rest 60s)

-85% load
Time between exercises: 60s

Show Alternative Exercises

Seated Cable Row

▶

7. Seated Cable Row

3 sets, 8-10 reps, (rest 60s)

-
Time between exercises: 60s

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Incline Reverse Dumbbell Flye

▶

8. Incline Reverse Dumbbell Flye

3 sets, 10-13 reps, (rest 60s)

-85% load
Time between exercises: 60s

Show Alternative Exercises

Date Created: Fri Oct 15 2021 18:28:01 GMT+0000 (Coordinated Universal Time)

Last Updated: Fri Oct 15 2021 18:28:01 GMT+0000 (Coordinated Universal Time)

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