Superset Routine with Kayak Strengthening
Sport
Intermediate
Dumbbell
Plan Details
The Superset Routine with Kayak Strengthening routine by nickcarter1980 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
An all round routine with added exercises to improve core strength for kayaking & canoeing. Superset in pairs.
Routine detail
Day 1
Chest and Shoulders
Est. 50 min
10 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Day 2
Back
Est. 49 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Day 3
Legs
Est. 52 min
10 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Air Bike
3 Sets x 30 Reps
Smith Machine Reverse Calf Raise
3 Sets x 6 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
