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Weekly Workout Plan for Strength & Endurance

The document outlines a weekly workout plan consisting of: 1) Monday being a rest day. Tuesday includes swimming 1500m and working legs with squats, leg press, extensions and curls. 2) Wednesday is 40 minutes of moderate intensity biking. 3) Thursday repeats the swimming and focuses on upper body with exercises like bench press, pulldowns, rows and flys. 4) Friday is a 40 minute easy run. Saturday repeats swimming and includes biking, then works legs and shoulders. 5) Sunday incorporates a 3 hour walk while carrying weights and works the upper body. Warm ups and stretches are included each day. The plan calls for progressively increasing weights each week

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Damir Petrinic
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135 views3 pages

Weekly Workout Plan for Strength & Endurance

The document outlines a weekly workout plan consisting of: 1) Monday being a rest day. Tuesday includes swimming 1500m and working legs with squats, leg press, extensions and curls. 2) Wednesday is 40 minutes of moderate intensity biking. 3) Thursday repeats the swimming and focuses on upper body with exercises like bench press, pulldowns, rows and flys. 4) Friday is a 40 minute easy run. Saturday repeats swimming and includes biking, then works legs and shoulders. 5) Sunday incorporates a 3 hour walk while carrying weights and works the upper body. Warm ups and stretches are included each day. The plan calls for progressively increasing weights each week

Uploaded by

Damir Petrinic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Monday: REST

Tuesday

Swim- 1500m (300 warm up+ 10x100m+200 easy)

Excerciese Sets Reps

Warm up
Squats *ball* 4 12 - 8
Leg Press 3 15 – 12 - 10
Leg Extension 3 15
Calves 4 15
Leg Curl 4 15 – 20
Stretching

Wednesday

Bike 40 min Moderate effort (10 min warmup + 30min 4min


easy 1 fast)

Thursday

Swim- 1500m (300 warm up+ 10x100m+200 easy)

Excerciese Sets Reps

Warm up
Incline Dumbbell
3 12 - 8
Bench Press
Lat Pulldown 3 12
Barbell Row 3 12 - 8
Incline Chest Fly 3 15
Skullcrusher 4 15 - 10

1
Dumbbell Bicep Curl 4 15 - 10
Stretching

Friday

Run 40 min Easy effort (10 min warmup + 30min 2min run
1min walk )

Saturday

Swim- 1500m (300 warm up+ 10x100m+200 easy)

Bike 45 min easy

Excerciese Sets Reps

Warm up
Deadlift*from knees 4 12 - 8
Leg Press 3 15 – 12 - 10
Romanian Dumbbell
Deadlift *straight 3 10
legs*
Leg Curl 3 12
Shoulders supeset
*press+side+front 4 15
raises
Stretching

Sunday

3 hour walk (with backpack/weights)

Excerciese Sets Reps

Warm up
Incline Dumbbell
4 12 - 8
Bench Press

2
Pullups 3 8 ili do otkaza
Shoulder Dumbbell
3 10
Press
Machine Row 3 12 - 8
Dips („propadalica“) 3 8 ili do otkaza
E-Z Bicep Curl 3 12 - 10
Tricep Cable Extension 3 15 - 12
Stretching

Warm up

Excerciese Sets Reps

Lower abs 3 8-10


Cable abs 3 12-15
Bar twist 3 10
Side leg raises 2 10
Leg clamp 2 10
Stability on one leg 2 10
Squats on ball 2 12
Glute bridge 2 12

 Increase each excerciese by 10% every week


 After every 3rd week lower down intensity by 20%

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