Bcestes

Jan 4th 2015

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Triathlon Training

DOWNLOADS/VIEWS: 68/4678

RATING: 53 (FROM 5 JEFIT MEMBERS)

6 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Triathlon training mixing distance and weights

Long Swim, Legs and Abs 8 exercises, 1 hr 39 mins

Short Bike, Arms and Abs 9 exercises, 1 hr 21 mins

Barbell Curl	3x8 reps	rest: 30s
Barbell EZ Bar Reverse Grip Curl	3x8 reps	rest: 30s
Dumbbell Alternate Hammer Curl	3x8 reps	rest: 30s
Barbell Behind The Back Wrist Curl	3x8 reps	rest: 30s
Dumbbell Alternate Seated Curl	3x8 reps	rest: 30s
Air Bike	3x8 reps	rest: 45s
Leg Pull In	3x8 reps	rest: 30s
Plank	3x8 reps	rest: 45s
Indoor Cycling	3x8 reps	rest: 40s

Rest 0 exercises, 0 min

Short Run, Chest and Triceps 10 exercises, 1 hr 17 mins

Short Swim Shoulders Back Abs 13 exercises, 1 hr 31 mins

Machine Shoulder Press	3x8 reps	rest: 30s
Dumbbell Front Raise	3x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Shoulder Shrug	3x8 reps	rest: 30s
Hyperextensions - Back Extensions	3x8 reps	rest: 30s
Pull Ups	3x8 reps	rest: 30s
Dumbbell One Arm Row	3x8 reps	rest: 30s
Wide Grip Lat Pulldown	3x8 reps	rest: 30s
Barbell Deadlift	3x8 reps	rest: 30s
Decline Crunch	3x8 reps	rest: 30s
Weighted Hanging Knee Raise	3x8 reps	rest: 30s
Dumbbell Side Bend	3x8 reps	rest: 30s
Swimming	3x8 reps	rest: 30s

Long Run 2 exercises, 1 hr 39 mins

	Running	3x8 reps	rest: 90s
	Dumbbell Lunges	3x015 reps	rest: 30s

Long Ride 5 exercises, 1 hr 43 mins