VM Rowing Summer Conditioning

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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

Legs 10 exercises, 1 hr 11 mins

Machine Leg Press	4x8 reps	rest: 90s
Barbell Deep Squat	4x8 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Machine Single-Leg Calf Press	4x12 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Air Bike	2x30 reps	rest: 10s
V-Up	2x30 reps	rest: 10s
Side Bridge	2x8 reps	rest: 60s
Crunch	2x30 reps	rest: 10s

Arms 13 exercises, 1 hr 33 mins

Barbell Bench Press	4x8 reps	rest: 90s
Barbell Incline Bench Pull	4x8 reps	rest: 90s
Machine Inverted Row	4x12 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x12 reps	rest: 60s
Cable Reverse Curl	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	4x12 reps	rest: 60s
Machine Hammer Curl	4x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Reach and Catch	1x30 reps	rest: 15s
Toe Touches	1x30 reps	rest: 15s
Boat Pose	1x30 reps	rest: 15s
Decline Crunch	1x30 reps	rest: 15s

Back & Shoulders 12 exercises, 1 hr 45 mins

Barbell Romanian Deadlift	4x8 reps	rest: 120s
Barbell Good Morning	4x8 reps	rest: 120s
Barbell Military Press	4x8 reps	rest: 120s
Dumbbell Alternating Reverse Fly (Prone)	4x12 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Cable Kneeling Crunch	2x20 reps	rest: 60s
Dumbbell Side Bend	2x20 reps	rest: 60s
Scissor Kick	2x30 reps	rest: 15s
Leg Raise	2x30 reps	rest: 15s
Oblique Crunch	2x30 reps	rest: 15s

Full Body 12 exercises, 1 hr 20 mins