VM Rowing Summer Conditioning - JEFIT

Routine detail

VM Rowing Summer Conditioning - JEFIT

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VM Rowing Summer Conditioning

Sport

Intermediate

Machine strength

Plan Details

The VM Rowing Summer Conditioning routine by kbstanley is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Routine detail

Day 1

Legs

Est. 71 min

10 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Plank Demonstration

Plank

2 Sets

Air Bike Demonstration

Air Bike

2 Sets x 30 Reps

V-Up Demonstration

V-Up

2 Sets x 30 Reps

Side Bridge Demonstration

Side Bridge

2 Sets

Crunch Demonstration

Crunch

2 Sets x 30 Reps

Day 2

Arms

Est. 93 min

13 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

4 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

4 Sets x 12 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

4 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

4 Sets x 12 Reps

Machine Hammer Curl Demonstration

Machine Hammer Curl

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Reach and Catch Demonstration

Reach and Catch

1 Set x 30 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 30 Reps

Boat Pose Demonstration

Boat Pose

1 Set x 30 Reps

Decline Crunch Demonstration

Decline Crunch

1 Set x 30 Reps

Day 3

Back & Shoulders

Est. 106 min

12 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Alternating Reverse Fly (Prone) Demonstration

Dumbbell Alternating Reverse Fly (Prone)

4 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

2 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 20 Reps

Scissor Kick Demonstration

Scissor Kick

2 Sets x 30 Reps

Leg Raise Demonstration

Leg Raise

2 Sets x 30 Reps

Oblique Crunch Demonstration

Oblique Crunch

2 Sets x 30 Reps

Day 4

Full Body

Est. 80 min

12 exercises

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 12 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 12 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

3 Sets x 12 Reps

Weight Plate Squat Demonstration

Weight Plate Squat

3 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 15 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 15 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 15 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets x 15 Reps