nickgarner

Jan 8th 2017

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Richmond Canoe Club - Strength Sessions

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3 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

All Sessions Richmond Canoe Club weight training

Session 1.1 - Accumulation-Muscular Endurance 9 exercises, 1 hr 19 mins

	3x20 reps	rest: 60s
Dumbbell Incline Bench Press	3x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s
Dumbbell Fly	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Barbell Curl	3x20 reps	rest: 60s
EZ Bar Tricep Extension	3x20 reps	rest: 60s
Decline Bench Weighted Twist	3x20 reps	rest: 60s
Barbell Ab Rollout	3x6 reps	rest: 60s

Session 1.2 - Accumulation-Hypotrophy Endurance 9 exercises, 1 hr 6 mins

	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Decline Bench Weighted Twist	3x12 reps	rest: 60s
Barbell Ab Rollout	3x12 reps	rest: 60s

Session 1.3 - Transmutation-Strength 6 exercises, 1 hr 1 min

	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 90s
Dumbbell Fly	4x8 reps	rest: 90s
Barbell Curl	4x8 reps	rest: 90s
EZ Bar Tricep Extension	4x8 reps	rest: 90s

Session 1.4 - Realisation-Max Strength 5 exercises, 1 hr 3 mins

	5x4 reps	rest: 120s
Dumbbell Incline Bench Press	5x4 reps	rest: 120s
Cable Tricep Pushdown (Rope)	5x4 reps	rest: 120s
Dumbbell Fly	4x4 reps	rest: 120s
Barbell Curl	5x4 reps	rest: 120s

Session 2.1 - Accumulation-Muscular Endurance 10 exercises, 1 hr 23 mins

Session 2.2 - Accumulation-Hypotrophy 8 exercises, 1 hr 11 mins

Session 2.3 - Transmutation-Strength 6 exercises, 1 hr 0 min

Session 2.4 - Realisation-Max Strength 5 exercises, 1 hr 5 mins

Session 3.1 - Accumulation-Muscular Endurance 8 exercises, 1 hr 14 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x20 reps	rest: 60s
Barbell Bent-Over Row	3x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x20 reps	rest: 60s
Barbell Upright Row	3x20 reps	rest: 60s
Dumbbell Side Bend	3x20 reps	rest: 60s
Leg Raise	3x20 reps	rest: 60s

Session 3.2 - Accumulation-Hypotrophy 8 exercises, 1 hr 10 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 90s
Barbell Bent-Over Row	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Barbell Upright Row	3x12 reps	rest: 90s
Dumbbell Side Bend	3x12 reps	rest: 90s
Leg Raise	3x12 reps	rest: 90s

Session 3.3 - Transmutation-Strength 6 exercises, 58 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
Barbell Upright Row	4x8 reps	rest: 90s

Session 3.4 - Realisation-Max Strength 6 exercises, 1 hr 6 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	5x4 reps	rest: 120s
Dumbbell One-Arm Front Raise	5x4 reps	rest: 120s
Barbell Bent-Over Row	5x4 reps	rest: 120s
Dumbbell Seated Shoulder Press	5x4 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 60s

Sup.core circuit (30s on each ex.) 13 exercises, 19 mins