Monday: Push
• Bench Press 5x
• Standing Calf Raises 4x
• Reverse Calf Raise 2x
• Seated Calf Raise 3x
• Incline Bench Press 4x
• Chest Dip + Pec Dec 3x
• Bench Dip 4x
• Bent-Over Triceps Extension 3x
• Wrist Curl + Reverse Curl 2x
Tuesday: Biking + Running, Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
Wednesday: Pull
• Bent-over Row 5x
• Upright Row + Lateral Raise 3x
• Lateral Pulldown 4x
• Seated Row + Chin-ups 2x
• Barbell Shrug 4x
• Seated Rear Lateral Raise 4x
• Supine Curl
• Reverse Curl 3x
Thursday: Swim + Running, Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
Friday: Thighs
• Deadlifts 5x
• Back Extension 3x
• Ham + Quad Curl 3x
• Standing Hip Adduction
• Incline Sit-Ups 3x
• Broom Stick Twist
• Incline Twisting Sit-Ups + Side Bend 2x
• Vertical Leg-Hip Raise 2x
Saturday: Swimming + Biking, Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
Triathlon is on September 2nd. I will be taking Sunday as rest. I have been following this plan before, just without the swimming/biking/running and plyometrics. It shouldn't be adding much endurance problem on me or wear my body out cuz i used to do 5 days a week with those 3 days of push/pull/thighs. I've done triathlon before so i should be pretty much be up to this.
What do you think? Should i run on the treadmill or outside?? On treadmill would be more convenient because it's inside the gym but outside would probably be more effective.
• Bench Press 5x
• Standing Calf Raises 4x
• Reverse Calf Raise 2x
• Seated Calf Raise 3x
• Incline Bench Press 4x
• Chest Dip + Pec Dec 3x
• Bench Dip 4x
• Bent-Over Triceps Extension 3x
• Wrist Curl + Reverse Curl 2x
Tuesday: Biking + Running, Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
Wednesday: Pull
• Bent-over Row 5x
• Upright Row + Lateral Raise 3x
• Lateral Pulldown 4x
• Seated Row + Chin-ups 2x
• Barbell Shrug 4x
• Seated Rear Lateral Raise 4x
• Supine Curl
• Reverse Curl 3x
Thursday: Swim + Running, Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
Friday: Thighs
• Deadlifts 5x
• Back Extension 3x
• Ham + Quad Curl 3x
• Standing Hip Adduction
• Incline Sit-Ups 3x
• Broom Stick Twist
• Incline Twisting Sit-Ups + Side Bend 2x
• Vertical Leg-Hip Raise 2x
Saturday: Swimming + Biking, Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
Triathlon is on September 2nd. I will be taking Sunday as rest. I have been following this plan before, just without the swimming/biking/running and plyometrics. It shouldn't be adding much endurance problem on me or wear my body out cuz i used to do 5 days a week with those 3 days of push/pull/thighs. I've done triathlon before so i should be pretty much be up to this.
What do you think? Should i run on the treadmill or outside?? On treadmill would be more convenient because it's inside the gym but outside would probably be more effective.