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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