kfnmpah
Well-Known Member
anyway, i'm starting to swim a lot more. it's the fucking best hey.
monday: rest/swim
tuesday:back, hamstrings
lat pull down
seated row
bent over row
stiff leg deadlifts
leg curl
leg press, feet positioned low and toes slightly turned out to target my inner thigh muscles
wednesday: swim 1-1.5km
thursday: chest, triceps
negative push ups (lol can't do more than 4 normal ones properly yet)
incline bench superset with flies
chest press
lying extensions
dips
diamond push ups
swim however much until i'm fucked
friday: swim ~1-1.5km
saturday: rest
sunday: shoulders, core/abs swim
upright row
lateral raises
seated db press
front raises
1 minute hover
weighted russian twists
pulse ups or hanging leg raises
repeat abs stuff x 3 with no rest
monday: rest/swim
tuesday:back, hamstrings
lat pull down
seated row
bent over row
stiff leg deadlifts
leg curl
leg press, feet positioned low and toes slightly turned out to target my inner thigh muscles
wednesday: swim 1-1.5km
thursday: chest, triceps
negative push ups (lol can't do more than 4 normal ones properly yet)
incline bench superset with flies
chest press
lying extensions
dips
diamond push ups
swim however much until i'm fucked
friday: swim ~1-1.5km
saturday: rest
sunday: shoulders, core/abs swim
upright row
lateral raises
seated db press
front raises
1 minute hover
weighted russian twists
pulse ups or hanging leg raises
repeat abs stuff x 3 with no rest