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Faris Swimming
AUDIO TIP
Sport
Beginner
Machine strength
Plan Details
The Faris Swimming routine by slw26c is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
Shoulders and Biceps
Est. 141 min
19 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Side Lateral Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Tue
Back and Core
Est. 116 min
17 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Plank
4 Sets
Parallel Bar Leg Raise
2 Sets x 20 Reps
Cable Wood Chop
2 Sets x 20 Reps
Medicine Ball Rotation
2 Sets x 20 Reps
Bird Dog
3 Sets x 10 Reps
Crunch
2 Sets x 20 Reps
Wed
Chest and Triceps
Est. 120 min
17 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable High Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Thu
Legs
Est. 110 min
16 exercises
Barbell Squat
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Long Jump
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
