Riaan's upper-body strength workout for swimming

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Program by: stephanfitness

Tags: upper body workout, swimming, toning, definition, chest, arms, back,

Upper-body workout to be performed twice a week. Find a suitable weight for each exercise and make sure the last 2 repetitions are a struggle. Over the next few weeks try to increase the weight or repetitions. I find increasing the repetitions up to 11, then increase the weight and at the same time drop the repetitions to 8 and then increase the repetition by 1 each week, has the best effect and avoids the notorious plateau. If this doesn't make any sense just message me :-)

Exercise
Warmup
jogging on the spot 2sec Duration | 1 Sets
kick backs 2sec Duration | 1 Sets
Main
dumbbell pull overs 11 Reps | Kg | 1sec Rest | 3 Sets
right arm bent row 11 Reps | Kg | 1sec Rest | 3 Sets
left arm bent row 11 Reps | Kg | 1sec Rest | 3 Sets
dumbbell bench press 11 Reps | Kg | 1sec Rest | 3 Sets
dumbbell chest flies 11 Reps | Kg | 1sec Rest | 3 Sets
seated bent flies 11 Reps | Kg | 1sec Rest | 3 Sets
dumbbell upright rows 11 Reps | Kg | 1sec Rest | 3 Sets
standing shoulder press 11 Reps | Kg | 1sec Rest | 3 Sets
Cool-down
right shoulder stretch Duration | 1 Sets
left shoulder stretch Duration | 1 Sets
right triceps stretch Duration | 1 Sets
left trcieps stretch Duration | 1 Sets
shoulders and chest stretch Duration | 1 Sets
upper back stretch Duration | 1 Sets

Thank you for using my program. Don't forget to share @stephanfitness