Triathlon Training - JEFIT

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Triathlon Training

Sport

Advanced

Body

Plan Details

The Triathlon Training routine by penyator is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Triathlon training mixing distance and weights

Routine detail

Mon

Long Swim, Legs and Abs

Est. 100 min

8 exercises

Cobra Demonstration

Cobra

3 Sets

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Plank Demonstration

Plank

3 Sets

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Swimming Demonstration

Swimming

3 Sets

Tue

Short Bike, Arms and Abs

Est. 81 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Wed

Rest

Est. 0 min

0 exercises

This day is empty

Thu

Short Run, Chest and Triceps

Est. 77 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

3 Sets

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Fri

Short Swim Shoulders Back Abs

Est. 91 min

13 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Swimming Demonstration

Swimming

3 Sets

Sat

Long Run

Est. 100 min

2 exercises

Running Demonstration

Running

3 Sets

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set

Sun

Long Ride

Est. 104 min

5 exercises

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 20 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 20 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 20 Reps

Push-Up Demonstration

Push-Up

3 Sets x 20 Reps