Swim Strength Endurance Speed

DOWNLOADS/VIEWS: 33/2205

RATING: 40 (FROM 8 JEFIT MEMBERS)

2 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Endurance...weight same Inc. reps 12 exercises, 1 hr 3 mins

Leverage Incline Chest Press	3x12 reps	rest: 20s
Cable Shoulder Extension	3x12 reps	rest: 20s
Cable Upper Row	3x12 reps	rest: 20s
Machine Shoulder Press	3x12 reps	rest: 20s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 20s
Preacher Curl Machine	3x12 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 20s
Bodyweight Step-Up	3x12 reps	rest: 20s
Machine Leg Extension	3x12 reps	rest: 20s
Machine Leg Curl (Prone)	3x12 reps	rest: 20s
Machine Calf Press	3x12 reps	rest: 20s
Machine Leg Press	3x12 reps	rest: 20s

Strength...weight Inc.... reps decr. 12 exercises, 1 hr 3 mins

Leverage Incline Chest Press	3x12 reps	rest: 20s
Cable Shoulder Extension	3x12 reps	rest: 20s
Cable Upper Row	3x12 reps	rest: 20s
Machine Shoulder Press	3x12 reps	rest: 20s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 20s
Preacher Curl Machine	3x12 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 20s
Bodyweight Step-Up	3x12 reps	rest: 20s
Machine Leg Extension	3x12 reps	rest: 20s
Machine Leg Curl (Prone)	3x12 reps	rest: 20s
Machine Calf Press	3x12 reps	rest: 20s
Machine Leg Press	3x12 reps	rest: 20s

Speed...fast high reps 21s 12 exercises, 1 hr 3 mins

Leverage Incline Chest Press	3x12 reps	rest: 20s
Cable Shoulder Extension	3x12 reps	rest: 20s
Cable Upper Row	3x12 reps	rest: 20s
Machine Shoulder Press	3x12 reps	rest: 20s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 20s
Preacher Curl Machine	3x12 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 20s
Bodyweight Step-Up	3x12 reps	rest: 20s
Machine Leg Extension	3x12 reps	rest: 20s
Machine Leg Curl (Prone)	3x12 reps	rest: 20s
Machine Calf Press	3x12 reps	rest: 20s
Machine Leg Press	3x12 reps	rest: 20s