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infinitx
11-07-2004, 05:18 AM
Hi,


I have swimming Monday through Saturday (3 hours a day) and that is why I decided to do a 2 day split:


2 Work Sets for Each Exercise
6-8 Reps for Each Work Set


TUESDAY

Squats
SLDLs
Calf Raises
Barbell Rows
Barbell Curls
Rear Raises
Pull-Ups


FRIDAY

Bench Press
Incline Press
Deadlift
Side Laterals
Skull Crushers
Crunches
Dips




What do you guys think?


Thanks

Person
11-07-2004, 07:55 AM
Hi,


I have swimming Monday through Saturday (3 hours a day) and that is why I decided to do a 2 day split:


2 Work Sets for Each Exercise
6-8 Reps for Each Work Set


TUESDAY

Squats
SLDLs
Calf Raises
Barbell Rows
Barbell Curls
Rear Raises
Pull-Ups


FRIDAY

Bench Press
Incline Press
Deadlift
Side Laterals
Skull Crushers
Crunches
Dips




What do you guys think?


Thanks

Did you learn anything from posting over at the CF board? Clemson over there helped you out. Anyways, pick only 2-3 compound exercises. If you want to do others, make them higher reps and less weight and just use them for auxilary work.

infinitx
11-07-2004, 08:04 AM
Did you learn anything from posting over at the CF board? Clemson over there helped you out. Anyways, pick only 2-3 compound exercises. If you want to do others, make them higher reps and less weight and just use them for auxilary work.

Do you mean 2-3 compound exercises total for both days or for each day?

Person
11-07-2004, 08:33 AM
Do you mean 2-3 compound exercises total for both days or for each day?

Each day. Drop intensity and/or volume as needed.

infinitx
11-07-2004, 08:41 AM
Each day. Drop intensity and/or volume as needed.

So something like this?


2 Work Sets for Each Exercise
6-8 Reps for Each Work Set (Main Exercises)
8-12 Reps for Each Work Set (Supplementary Exercises)


TUESDAY

Main Exercises:
Squats
SLDLs
Barbell Rows

Supplementary Exercises:
Calf Raises
Barbell Curls
Rear Raises
Pull-Ups


FRIDAY

Main Exercises:
Bench Press
Deadlift
Skull Crushers


Supplementary Exercises:
Side Laterals
Incline Press
Crunches
Dips



Thanks

Person
11-07-2004, 09:34 AM
So something like this?


2 Work Sets for Each Exercise
6-8 Reps for Each Work Set (Main Exercises)
8-12 Reps for Each Work Set (Supplementary Exercises)


TUESDAY

Main Exercises:
Squats
SLDLs
Barbell Rows

Supplementary Exercises:
Calf Raises
Barbell Curls
Rear Raises
Pull-Ups


FRIDAY

Main Exercises:
Bench Press
Deadlift
Skull Crushers


Supplementary Exercises:
Side Laterals
Incline Press
Crunches
Dips



Thanks

No need for barbell curls, calf raises, or side laterals. The skull crushers are also isolated movements. Get rid of the and stick with the deadlift and bench. Remember that you are going to need to periodize to some extent and change your program depending on the amount of work you are doing in the pool. I would also add in some medicine ball work on one or both of these days instead of some of the supplementary work.