Training for running, swimming and cycling
Sport
Intermediate
Barbell
Plan Details
The Training for running, swimming and cycling routine by JacobHedegaard is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Upper body
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 2
Legs and lower body
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
