Free personalized workout plan

The Swimmer

By Luna Collacchi

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

76 minutes

Genders

Goals

Athletic Performance (Female | Male)

Gain Strength (Female | Male)

Description

Do not perform this workout in proximity of a race or during competition season.

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Source

Equipment

Bands, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

76 minutes

Genders

Days per week

1 day

Goals

Athletic Performance (Female | Male)

Gain Strength (Female | Male)

Description

Do not perform this workout in proximity of a race or during competition season.

Show More

Equipment

Bands, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 reps	60s	-85% load
2. Glute Kickback ▶	3 sets	8 reps	60s	-Per leg
3. Kettlebell Deadlift ▶	3 sets	8 - 10 reps	60s	-30kg
4. Lever Chest Press ▶	3 sets	10 - 12 reps	60s	-85% load
5. Band Pull Apart Pull Apart Tight Shoulders w/ This BJJ Warm-up \| Mobillity Training ft. Billy Edelen by moBILLity - Billy Edelen	3 sets	10 - 12 reps	60s	-80% load
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	8 - 10 reps	60s	-85% load
7. Seated Cable Row ▶	3 sets	8 - 10 reps	60s	-
8. Incline Reverse Dumbbell Flye ▶	3 sets	10 - 13 reps	60s	-85% load

Date Created: 1/4/19, 2:09 PM

Last Updated: 8/17/20, 4:38 PM

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