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%