both
advanced
50 min
Workouts for sports or wellness
Swimming Circuit (Speed). 1st Month
Goal
Recommended by Jason Lezak, Olympic swimmer. The goal is to improve the speed in swimmers, especially in tests of 50 and 100 meters. Ideally 3 days a week: Mon-Wed-Fri. The first month is to improve the stamina. 1st week: 3x12, 2nd week 3x15, 3rd week 3x20, 4th week 3x25. 15'' of rest between exercises. Try to maintain weight and repetitions in all series.
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INCLINE DUMBBELL CHEST PRESS

Triceps pushdown in T bar

Seated Cable Row

ONE ARM TRICEP EXTENSION SUPINATED GRIP

Seated bent over dumbbell rear delt raise
Dumbbell concentration curl

BARBELL STEP UP RAISING LEG

Wide-bar pull down

Seated machine leg extension

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Seated Leg Curl

Seated calf raise in leg press

Leg Press

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