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Kayaking Pull,Push, Core
Sport
Advanced
Dumbbell
Plan Details
The Kayaking Pull,Push, Core routine by nickgarner is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
a 3 session split routine for kayak paddlers. 60% focused on kayaking, 40% on general cover and overall strength. if you can't do more than 2 sessions per week just concentrate on the pull and push sessions. if you can only do one session per week, concentrate on the pull session. the program is meant to tie in with a periodized training cycle, with: - accumulation training: 12 to 15 reps - transmutation training: 8 reps - realisation training: 4-6 reps you can vary the number of sets depending on your overall fitness. I would recommend maximum 1-hour of high-intensity work.
Routine detail
Day 1
Pull
Est. 79 min
7 exercises
Machine Seated Row
5 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Day 2
Push
Est. 70 min
7 exercises
Machine Bench Press
4 Sets x 15 Reps
Kettlebell One-Arm Snatch
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Rowing machine shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Day 3
Core
Est. 65 min
7 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Dumbbell Wood Chop
4 Sets x 12 Reps
Stability Ball Hip Thrust
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
