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Richmond Canoe Club - Strength Sessions
Sport
Intermediate
Dumbbell
Plan Details
The Richmond Canoe Club - Strength Sessions routine by nickgarner is a 13 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
All Sessions Richmond Canoe Club weight training
Routine detail
Any
Session 1.3 - Transmutation-Strength
Est. 61 min
6 exercises
bench pull
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Any
Session 1.4 - Realisation-Max Strength
Est. 63 min
5 exercises
bench pull
5 Sets x 4 Reps
Dumbbell Incline Bench Press
5 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 4 Reps
Dumbbell Fly
4 Sets x 4 Reps
Barbell Curl
5 Sets x 4 Reps
Any
Session 1.2 - Accumulation-Hypotrophy Endurance
Est. 66 min
9 exercises
bench pull
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Paddle slider
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Any
Session 1.1 - Accumulation-Muscular Endurance
Est. 79 min
9 exercises
bench pull
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Paddle slider
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Barbell Ab Rollout
3 Sets x 6 Reps
Any
Session 2.1 - Accumulation-Muscular Endurance
Est. 84 min
10 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Push-Up
1 Set x 50 Reps
Pull-Up
1 Set x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 20 Reps
Any
Session 3.4 - Realisation-Max Strength
Est. 67 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 4 Reps
Dumbbell One-Arm Front Raise
5 Sets x 4 Reps
Barbell Bent-Over Row
5 Sets x 4 Reps
Dumbbell Seated Shoulder Press
5 Sets x 4 Reps
Barbell Bench Press
3 Sets x 8 Reps
Any
Session 3.2 - Accumulation-Hypotrophy
Est. 70 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Any
Session 3.3 - Transmutation-Strength
Est. 59 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Any
Session 2.2 - Accumulation-Hypotrophy
Est. 72 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 12 Reps
Any
Session 2.3 - Transmutation-Strength
Est. 61 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Any
Session 2.4 - Realisation-Max Strength
Est. 66 min
5 exercises
Barbell Bench Press
5 Sets x 4 Reps
Cable Seated Row
5 Sets x 4 Reps
Dumbbell Pullover
5 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 4 Reps
Push-Up
5 Sets x 4 Reps
Any
Sup.core circuit (30s on each ex.)
Est. 20 min
13 exercises
Plank
1 Set
Side Plank left
1 Set
Side Plant right
1 Set
Leg Raise
1 Set
Alternating Heel Touch
1 Set
Bridge
1 Set
Crunch
1 Set
Alternating Leg Bridge
1 Set
Jackknife Sit-Up
1 Set
Scissor Kick
1 Set
Sit-Up
1 Set
Weight Plate Russian Twist
1 Set
Plank
1 Set
Any
Session 3.1 - Accumulation-Muscular Endurance
Est. 74 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
