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VM Rowing Summer Conditioning
Sport
Intermediate
Machine strength
Plan Details
The VM Rowing Summer Conditioning routine by kbstanley is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Legs
Est. 71 min
10 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Plank
2 Sets
Air Bike
2 Sets x 30 Reps
V-Up
2 Sets x 30 Reps
Side Bridge
2 Sets
Crunch
2 Sets x 30 Reps
Day 2
Arms
Est. 93 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Pull
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 12 Reps
Machine Hammer Curl
4 Sets x 12 Reps
Plank
1 Set
Reach and Catch
1 Set x 30 Reps
Toe Touches
1 Set x 30 Reps
Boat Pose
1 Set x 30 Reps
Decline Crunch
1 Set x 30 Reps
Day 3
Back & Shoulders
Est. 106 min
12 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Alternating Reverse Fly (Prone)
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Scissor Kick
2 Sets x 30 Reps
Leg Raise
2 Sets x 30 Reps
Oblique Crunch
2 Sets x 30 Reps
Day 4
Full Body
Est. 80 min
12 exercises
Cable Hip Abduction
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Weight Plate Squat
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
