Swimming Cycle 3 July 11th - Aug. 5th Week 9 July 11th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Smith Machine x 6 Leg Press x 6 ss w/ S.L. Bridges 2 x 8 each leg x 6 ss w/ S.L. Bridges 2 x 15 each leg x 6 x 6 x 6 Bench Press x 6 Lunges 3 x 6 each leg ss w/ S.L. S.B. Hamstring Curls 3 x 8 each leg x 6 DB Incline chest Press 3 x 6 x 6 S.L. Machine Hamstring Curls 3 x 8 each leg 45 Degree Delt Raise 3 x 6 Cable Delt Pull Down 3 x 6 Seated Row 3 x 6 Front Delt Raise 3 x 6 DB Shoulder Press 3 x 6 Rev Grip Lat. Pull Down 3 x 6 Lat. Pull Down 3 x 6 Cable Glute Kicks 3 x 8 each leg Lying DB External Rotation 2 x 40 DB Alternating Shoulder Press 3 x 6 each arm Any Bicep Exercise 3 x 6 Lying DB External Rotation 2 x 40 Any Tricep Exercise 3 x 6 Any Bicep Exercise 3 x 6 Cable rear Delt Pull 3 x 6 Any Tricep Exercise 3 x 6 Front Delt Raise w/ Lateral Drop 3 x 6 Choose Ab Routine: see website Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 3 July 11th - Aug. 5th Week 10 July 18th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Smith Machine x 6 Leg Press x 6 ss w/ S.L. Bridges 2 x 8 each leg x 6 ss w/ S.L. Bridges 2 x 15 each leg x 6 x 6 x 6 Bench Press x 6 Lunges 3 x 6 each leg ss w/ S.L. S.B. Hamstring Curls 3 x 8 each leg x 6 DB Incline chest Press 3 x 6 x 6 S.L. Machine Hamstring Curls 3 x 8 each leg 45 Degree Delt Raise 3 x 6 Cable Delt Pull Down 3 x 6 Seated Row 3 x 6 Front Delt Raise 3 x 6 DB Shoulder Press 3 x 6 Rev Grip Lat. Pull Down 3 x 6 Lat. Pull Down 3 x 6 Cable Glute Kicks 3 x 8 each leg Lying DB External Rotation 2 x 40 DB Alternating Shoulder Press 3 x 6 each arm Any Bicep Exercise 3 x 6 Lying DB External Rotation 2 x 40 Any Tricep Exercise 3 x 6 Any Bicep Exercise 3 x 6 Cable rear Delt Pull 3 x 6 Any Tricep Exercise 3 x 6 Front Delt Raise w/ Lateral Drop 3 x 6 Choose Ab Routine: see website Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 3 July 11th - Aug. 5th Week 11 July 25th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Smith Machine x 6 Leg Press x 6 ss w/ S.L. Bridges 2 x 8 each leg x 6 ss w/ S.L. Bridges 2 x 15 each leg x 6 x 6 x 6 Bench Press x 6 Lunges 3 x 6 each leg ss w/ S.L. S.B. Hamstring Curls 3 x 8 each leg x 6 DB Incline chest Press 3 x 6 x 6 S.L. Machine Hamstring Curls 3 x 8 each leg 45 Degree Delt Raise 3 x 6 Cable Delt Pull Down 3 x 6 Seated Row 3 x 6 Front Delt Raise 3 x 6 DB Shoulder Press 3 x 6 Rev Grip Lat. Pull Down 3 x 6 Lat. Pull Down 3 x 6 Cable Glute Kicks 3 x 8 each leg Lying DB External Rotation 2 x 40 DB Alternating Shoulder Press 3 x 6 each arm Any Bicep Exercise 3 x 6 Lying DB External Rotation 2 x 40 Any Tricep Exercise 3 x 6 Any Bicep Exercise 3 x 6 Cable rear Delt Pull 3 x 6 Any Tricep Exercise 3 x 6 Front Delt Raise w/ Lateral Drop 3 x 6 Choose Ab Routine: see website Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 3 July 11th - Aug. 5th Week 12 Aug. 2nd Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Back Squat/Smith Machine x 6 Leg Press x 6 ss w/ S.L. Bridges 2 x 8 each leg x 6 ss w/ S.L. Bridges 2 x 15 each leg x 6 x 6 x 6 Bench Press x 6 Lunges 3 x 6 each leg ss w/ S.L. S.B. Hamstring Curls 3 x 8 each leg x 6 DB Incline chest Press 3 x 6 x 6 S.L. Machine Hamstring Curls 3 x 8 each leg 45 Degree Delt Raise 3 x 6 Cable Delt Pull Down 3 x 6 Seated Row 3 x 6 Front Delt Raise 3 x 6 DB Shoulder Press 3 x 6 Rev Grip Lat. Pull Down 3 x 6 Lat. Pull Down 3 x 6 Cable Glute Kicks 3 x 8 each leg Lying DB External Rotation 2 x 40 DB Alternating Shoulder Press 3 x 6 each arm Any Bicep Exercise 3 x 6 Lying DB External Rotation 2 x 40 Any Tricep Exercise 3 x 6 Any Bicep Exercise 3 x 6 Cable rear Delt Pull 3 x 6 Any Tricep Exercise 3 x 6 Front Delt Raise w/ Lateral Drop 3 x 6 Choose Ab Routine: see website Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website