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Swim Strength - Endurance - Speed
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Swim Strength - Endurance - Speed routine by agiann is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Endurance...weight same Inc. reps
Est. 59 min
12 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Bodyweight Step-Up
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 2
Speed...fast high reps 21s
Est. 59 min
12 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Bodyweight Step-Up
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 3
Strength...weight Inc.... reps decr.
Est. 59 min
12 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Bodyweight Step-Up
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
