Extreme Fitness - View Single Post

jorcaryvan · January 28th, 2008, 06:37 PM

I´m currently doing this to increase my endurance in the pool. I will later change it to gain some power and strenght. Opinions are welcomed.

Monday: Legs, triceps, shoulders

Dumbbell tricep extention 12x3
Cable pushdown 12x3
Weighted bench dip 10x3
Lever lying leg curl 15x3
Lever standing hip extention 15x3
Dumbbell leg calf raise 20x3
Dumbbell behind neck press 12x3
Dumbbell lateral raise 12x3

Tuesday: 2 hour swim

Wensday: Legs, back, biceps

Cable rear pulldown 12x3
Cable underhand pulldown 12x3
Roman chair 12x3
Sled 45º leg press 15x3
Lever standing hip extention 15x3
Lever seated hip abduction 15x3
Dumbbell curl 12x3
Barbell curl 12x3

Thursday: 2 hour swim

Friday: Legs, triceps, chest

Bench press 12x3
Pec deck fly 12x3
Pullover 12x3
Dumbbell tricep extention 12x3
Cable pushdown 12x3
Lever leg extention 15x3
Lever lying leg curl 15x3
Lever seated hip adduction 15x3

Saturday: 2 hour swim

Sunday: Rest day

January 28th, 2008, 06:37 PM	#1 (permalink)
jorcaryvan Here comes the sun! offline Join Date: May 2007 Location: Lima, Perú Posts: 55 Thanks given: 301 87 thanks in 35 posts Rep Power: 2	Workout for improving swimming I´m currently doing this to increase my endurance in the pool. I will later change it to gain some power and strenght. Opinions are welcomed. Monday: Legs, triceps, shoulders Dumbbell tricep extention 12x3 Cable pushdown 12x3 Weighted bench dip 10x3 Lever lying leg curl 15x3 Lever standing hip extention 15x3 Dumbbell leg calf raise 20x3 Dumbbell behind neck press 12x3 Dumbbell lateral raise 12x3 Tuesday: 2 hour swim Wensday: Legs, back, biceps Cable rear pulldown 12x3 Cable underhand pulldown 12x3 Roman chair 12x3 Sled 45º leg press 15x3 Lever standing hip extention 15x3 Lever seated hip abduction 15x3 Dumbbell curl 12x3 Barbell curl 12x3 Thursday: 2 hour swim Friday: Legs, triceps, chest Bench press 12x3 Pec deck fly 12x3 Pullover 12x3 Dumbbell tricep extention 12x3 Cable pushdown 12x3 Lever leg extention 15x3 Lever lying leg curl 15x3 Lever seated hip adduction 15x3 Saturday: 2 hour swim Sunday: Rest day __________________ Brooke White, my idol. Last edited by jorcaryvan; January 28th, 2008 at 10:53 PM..