Superset Routine with Kayak Strengthening

Shared By : nickcarter1980
Frequency : 2 days / week
Day Type : Numerical
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 58 / 2863

Rating: 80

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Description

An all round routine with added exercises to improve core strength for kayaking & canoeing. Superset in pairs.

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Day 1

Chest and Shoulders

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Dumbbell Bench Press	Chest	0 sec	6	3
	Dumbbell Seated Bent Over Reverse Fly	Shoulders	60 sec	8	3
	Dumbbell Standing Press	Shoulders	0 sec	6	3
	Cable Wood Chops	Abs	60 sec	8	3
	Dumbbell Fly	Chest	0 sec	8	3
	Barbell Overhead Squat	Upper Legs	60 sec	8	3
	Dumbbell Lateral Raise	Shoulders	0 sec	8	3
	Dumbbell Front Two Raise	Shoulders	60 sec	8	3
	Dumbbell Incline Bench Press	Chest	0 sec	8	3
	Barbell Seated Twist	Abs	60 sec	8	3

Day 2

Back

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Barbell Deadlift	Back	0 sec	6	3
	Dumbbell Alternate Bicep Curl	Biceps	60 sec	8	3
	Wide Grip Lat Pulldown	Back	0 sec	6	3
	Weighted Hanging Knee Raise	Abs	60 sec	8	3
	Cable Straight Arm Push Down	Back	0 sec	8	3
	Cable Reverse Wood Chops	Abs	60 sec	8	3
	Dumbbell Bent Over Row	Back	0 sec	8	3
	Barbell Up Right Row	Shoulders	60 sec	8	3
	Barbell High Inverted Row	Back	0 sec	8	3
	Cable Twist on Exercise Ball	Abs	60 sec	8	3

Day 3

Legs

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Barbell Full Squat	Upper Legs	0 sec	6	3
	Air Bike	Abs	60 sec	30	3
	Smith Machine Reverse Calf Raises	Lower Legs	0 sec	6	3
	Smith Machine Shrug	Shoulders	60 sec	8	3
	Close Grip Chin Up	Back	0 sec	8	3
	Dip	Triceps	60 sec	8	3
	Dumbbell Lunges	Upper Legs	0 sec	8	3
	Dumbbell Side Bend	Abs	60 sec	8	3
	Dumbbell Zottman Curl	Biceps	0 sec	8	3
	Dumbbell Standing Triceps Extension	Triceps	60 sec	8	3

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

Superset Routine with Kayak Strengthening

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