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Training for running, swimming and cycling
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Training for running, swimming and cycling routine by RosieRocks is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Upper body
Est. 81 min
14 exercises
Rowing
1 Set
Stationary Bike
1 Set
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 2
Legs and lower body
Est. 134 min
13 exercises
Rowing
1 Set
Recumbent Bike
1 Set
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Mix
Est. 106 min
12 exercises
Rowing
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Ski
3 Sets
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
