Cut like a swimmer

As the European Swimming Championship ends in Glasgow, and France has once again stood out, we have prepared a small training program for you to carve out a swimmer’s body!

How to get a swimmer’s body

First of all, the muscle must be under tension as long as possible. This involves repetitions at a controlled speed. The more load the muscles have to support, the more they will adapt to this type of work by gaining mass. The training itself is nothing new, it is based on bodybuilding movements. The secret to even more muscle mass is simply to slow down the speed of execution. As we know, to gain muscle, it has to burn.

Training program for a swimmer’s build

Perform exercises A, B, and C in sequence. Perform a series of each and rest only after completing Exercises 1C and 2C. The rest of the exercises should be performed in one series. For exercises 1A to 2C, count 4 seconds for the downward phase of the movement and 4 seconds for the upward phase. For Exercise 3, count 3 seconds for each phase of the repetition.

Exercises:

1A / Bench press

  • Series: 5
  • Repetitions: 10
  • Rest: 0 s.

1B / bench press with dumbbells

  • Series: 5
  • Repetitions: 10
  • Rest: 0 s.

1C / Pumps

  • Series: 5
  • Repetitions: 10
  • Rest: 60 s.

2A / Inclined bench press with dumbbells

  • Series: 5
  • Repetitions: 10
  • Rest: 0 s.

2B / Butterfly with dumbbells

  • Series: 5
  • Repetitions: 10
  • Rest: 0 s.

2C / Bench press with dumbbells

  • Series: 5
  • Repetitions: 10
  • Rest: 60 s.

3 / Inclined bench press

  • Series: 4
  • Repetitions: 5
  • Rest: 90 s.

4 / Bench press, tight grip, on bench

  • Series: 4
  • Repetitions: 12
  • Rest: 60 s.

5 / Triceps extensions

  • Series: 4
  • Repetitions: 10
  • Rest: 60 s.

6 / Dips on bench

  • Series: 3
  • Repetitions: 25
  • Rest: 60 s.

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