Paul's swimming blog

Each session will start with Warm up – Treadmill for 10 minutes at moderate pace Stretching – 15 minutes – targeting hamstrings and calves Week 1 Monday Resistance Training (SetsxRepsxWeight) Barbell Squat – 1x10 Leg Extension Machine – 1x10 Leg Curl Machine – 1x10 Front Lat Pull Downs – 1x10 Bent Over Barbell Rows – 1x10 Rope Crunches – 2x20 Leg Lifts - 2x20 Push Ups – 2x10 Wednesday Standing Front Military Press – 1x10 Incline Barbell Press – 1x10 Standing Lateral Dumbell Raise – 1x10 Front Lat Pull Downs – 1x10 Standing Alternating DB Curls – 1x10 Rope Crunches – 2x20 Planks – 3x30 seconds Barbell Squats – 1x25x45 Friday Incline BB Press – 1x10 Front Lat Pull Down – 1x10 Bent Over BB Row – 1x10 Leg Press – 1x10 Leg Extension – 1x10 Leg Curl – 1x10 Crunches – 2x20 Week 2 Monday Barbell Squat – 2x10 Leg Extension Machine – 2x10 Leg Curl Machine – 2x10 Front Lat Pull Downs – 2x10 Bent Over Barbell Rows – 2x10 Rope Crunches – 2x20 Leg Lifts - 2x20 Push Ups – 2x12 Wednesday Standing Front Military Press – 2x10 Incline Barbell Press – 2x10 Standing Lateral Dumbell Raise – 2x10 Front Lat Pull Downs – 2x10 Standing Alternating DB Curls – 2x10 Rope Crunches – 2x20 Planks – 3x30 seconds Barbell Squats – 1x25x45 Friday Incline BB Press – 2x10 Front Lat Pull Down – 2x10 Bent Over BB Row – 2x10 Leg Press – 2x10 Leg Extension – 2x10 Leg Curl – 2x10 Crunches – 2x20 Weeks 3 & 4 Same as week 2 but target 15 reps per set Now to just find a gym that I can join that won't bankrupt me. Paul

Each session will start with Warm up – Treadmill for 10 minutes at moderate pace Stretching – 15 minutes – targeting hamstrings and calves Week 1 Monday Resistance Training (SetsxRepsxWeight) Barbell Squat – 1x10 Leg Extension Machine – 1x10 Leg Curl Machine – 1x10 Front Lat Pull Downs – 1x10 Bent Over Barbell Rows – 1x10 Rope Crunches – 2x20 Leg Lifts - 2x20 Push Ups – 2x10 Wednesday Standing Front Military Press – 1x10 Incline Barbell Press – 1x10 Standing Lateral Dumbell Raise – 1x10 Front Lat Pull Downs – 1x10 Standing Alternating DB Curls – 1x10 Rope Crunches – 2x20 Planks – 3x30 seconds Barbell Squats – 1x25x45 Friday Incline BB Press – 1x10 Front Lat Pull Down – 1x10 Bent Over BB Row – 1x10 Leg Press – 1x10 Leg Extension – 1x10 Leg Curl – 1x10 Crunches – 2x20 Week 2 Monday Barbell Squat – 2x10 Leg Extension Machine – 2x10 Leg Curl Machine – 2x10 Front Lat Pull Downs – 2x10 Bent Over Barbell Rows – 2x10 Rope Crunches – 2x20 Leg Lifts - 2x20 Push Ups – 2x12 Wednesday Standing Front Military Press – 2x10 Incline Barbell Press – 2x10 Standing Lateral Dumbell Raise – 2x10 Front Lat Pull Downs – 2x10 Standing Alternating DB Curls – 2x10 Rope Crunches – 2x20 Planks – 3x30 seconds Barbell Squats – 1x25x45 Friday Incline BB Press – 2x10 Front Lat Pull Down – 2x10 Bent Over BB Row – 2x10 Leg Press – 2x10 Leg Extension – 2x10 Leg Curl – 2x10 Crunches – 2x20 Weeks 3 & 4 Same as week 2 but target 15 reps per set Now to just find a gym that I can join that won't bankrupt me. Paul