penyator

Aug 29th 2015

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Triathlon Training

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6 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Triathlon training mixing distance and weights

Long Swim, Legs and Abs 8 exercises, 1 hr 39 mins

Short Bike, Arms and Abs 9 exercises, 1 hr 21 mins

Barbell Curl	3x8 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 30s
Air Bike	3x8 reps	rest: 45s
Leg Pull-In	3x8 reps	rest: 30s
Plank	3x8 reps	rest: 45s
Indoor Cycling	3x8 reps	rest: 40s

Rest 0 exercises, 0 min

Short Run, Chest and Triceps 10 exercises, 1 hr 17 mins

Treadmill Running	3x8 reps	rest: 30s
Barbell Incline Bench Press	3x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Barbell Bench Press	3x8 reps	rest: 30s
Dumbbell Incline Fly	3x8 reps	rest: 30s
Dip	3x8 reps	rest: 30s
Cable Lower Chest Raise	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 30s

Short Swim Shoulders Back Abs 13 exercises, 1 hr 31 mins

Long Run 2 exercises, 1 hr 39 mins

	Running	3x8 reps	rest: 90s
	Dumbbell Lunge	3x015 reps	rest: 30s

Long Ride 5 exercises, 1 hr 43 mins