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Swim - Pre Finals
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Swim - Pre Finals routine by agiann is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Pre Finals
Routine detail
Mon
Workout Day #1
Est. 132 min
22 exercises
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Lunge
1 Set x 12 Reps
Barbell Lunge
1 Set x 10 Reps
Barbell Lunge
1 Set x 8 Reps
Barbell Lunge
1 Set x 6 Reps
Flutter Kick
6 Sets x 30 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 6 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Upright Row
1 Set x 8 Reps
Barbell Upright Row
1 Set x 6 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 12 Reps
Air Bike
5 Sets x 20 Reps
Leg Raise
5 Sets x 20 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Tue
Workout Day #2
Est. 66 min
6 exercises
Kettlebell Clean
5 Sets x 5 Reps
Kettlebell One-Arm Push Press
5 Sets x 5 Reps
Kettlebell Alternating Floor Press
5 Sets x 5 Reps
Kettlebell Dead Clean
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 20 Reps
Parallel Bar Hip Flexion
6 Sets x 20 Reps
Wed
Workout Day #3
Est. 83 min
18 exercises
Machine Single-Leg Press
1 Set x 20 Reps
Machine Single-Leg Press
1 Set x 18 Reps
Machine Single-Leg Press
1 Set x 16 Reps
Machine Single-Leg Press
1 Set x 14 Reps
Barbell Stiff-Leg Deadlift
1 Set x 20 Reps
Barbell Stiff-Leg Deadlift
1 Set x 18 Reps
Barbell Stiff-Leg Deadlift
1 Set x 16 Reps
Barbell Stiff-Leg Deadlift
1 Set x 14 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 18 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 16 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 14 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Cable Shoulder Extension
1 Set x 18 Reps
Cable Shoulder Extension
1 Set x 16 Reps
Cable Shoulder Extension
1 Set x 14 Reps
Dip
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Thu
Workout Day #4
Est. 78 min
12 exercises
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Machine Bench Press
1 Set x 12 Reps
Machine Bench Press
1 Set x 10 Reps
Machine Bench Press
1 Set x 8 Reps
Machine Bench Press
1 Set x 6 Reps
Plank
5 Sets
Machine Ab Crunch
5 Sets x 30 Reps
Leg Pull-In
5 Sets x 30 Reps
V-Up
5 Sets x 20 Reps
