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Spring Lifeguard Bootcamp
Sport
Intermediate
Machine strength
Plan Details
The Spring Lifeguard Bootcamp routine by ryanclaerhout is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Getting my butt in shape for work this summer.
Routine detail
Mon
Upper Body Strength
Est. 56 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Tue
Lower Body Strength
Est. 59 min
7 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wed
Swim
Est. 62 min
1 exercise
Swimming
1 Set
Thu
Upper Body Hypertrophy
Est. 63 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Fri
Lower Body Hypertrophy
Est. 61 min
7 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Smith Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sat
Swim
Est. 62 min
1 exercise
Swimming
1 Set
Sun
Core
Est. 46 min
6 exercises
Plank
3 Sets
Leg Raise
3 Sets x 10 Reps
Side Bridge
4 Sets
Air Bike
3 Sets x 40 Reps
Toe Touches
3 Sets x 10 Reps
Scissor Kick
3 Sets x 40 Reps
