Training for running, swimming and cycling

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RATING: 49 (FROM 7 JEFIT MEMBERS)

1 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper body 11 exercises, 1 hr 12 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s

Legs and lower body 7 exercises, 44 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s