Gain muscle-mass, Bodybuilding for swimmers, For all
40 min | 350 cal | Intermediate, rings, bench , elastic band , swiss ball, dumbbell | If your pool is close, dive right into this program, we bet you’ll take to it like a duck to water. These 8 targeted exercises will help you prepare your thoracic region, high posterior chain, legs, and abs.
1
Sets 2
Repetitions 12
Repetitions 12
Shoulder wall slide
Sets 2
Repetitions 12
Repetitions 12
Front wall angel
2
Sets 2
Repetitions 15
Repetitions 15
Single-hip flexion with elastic
Sets 2
Repetitions 15
Repetitions 15
Single-hip extension with elastic
3
Hip extension on ball
- Sets 3
- Repetitions 20
4
Lat pulldown with elastic
- Sets 3
- Repetitions 12
5
Dumbbell pullover
- Sets 3
- Repetitions 10
6
Standing dumbbell Cubain press
- Sets 3
- Repetitions 15
7
Sets 2
Repetitions 15
Repetitions 15
Rear delts raise with rings
Rear delts ''Y'' raise with rings
8
Plank - Abdominal stabilisation
9
Side to side
- Sets 2
- Repetitions 30
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