January 18, 201214 yr I used to stay fit by doing a lot of swimming and lifeguard training. But we recently moved and there are no indoor pools within reasonable distance so i've started to let myself go during the off seasons. I recently bought an old bench press from a neighbor and i'm wondering what an effective routine would be that would develop the muscles used in swimming. Its a weider pro 256 I have two 10 ,15, and 25 pound weights for it and dumbell sets of 10, 20 and 30 pounds. i get the basics of sets and reps but i'm just wondering which exercises would be best for swimming. my routine so far is exercise-sets-repsquats-2-14leg extension-2-14leg curl-2-14lateral raise- 2-14shoulder press 2-14bench press-2-14dumbell curls-2-14 sit ups 2-30 i'm also finding alot of recomendations for rowing but i don't have a machine. so are there any other exercises i could do for that or are the ones i'm doing now good enough. are there any exercises that would be better then the ones i'm going to be using with the equipment i have? [spoiler=click you know you wanna]Me behave? Seriously? As a child I saw Tarzan almost naked, Cinderella arrived home from a party after midnight, Pinocchio told lies, Aladin was a thief, Batman drove over 200 miles an hour, Snow White lived in a house with seven men, Popeye smoked a pipe and had tattoos, Pac man ran around to digital music while eating pills that enhanced his performance, and Shaggy and Scooby were mystery solving hippies who always had the munchies. The fault is not mine! if you had this childhood and loved it put this in your signature!
January 20, 201214 yr I tried looking stuff up and couldn't find anything. I didn't put much effort in though... I'd say just be manly and do a bunch of bench press.
January 20, 201214 yr The weight you use is up to you. In your case, I'm sure you'd rather build muscle endurance as opposed to strength. Keep the same amount of reps and sets, or you can drop down and do three sets of 12 on bench press and squat. As far as your leg extensions and leg curls go, increase the repetitions to 20 or so. Lighten the weight if you need to. The entire idea for you is to build muscle endurance, as opposed to brute strength. It can be obtained by increasing repetitions, and doing less weight, as opposed to doing heavy weight and less repetitions.
January 21, 201214 yr I didn't see mention to cardio, but I'd include good run into your workout, nothing intense, but maybe like 5 mile run 3 times a week.
January 21, 201214 yr Author I didn't see mention to cardio, but I'd include good run into your workout, nothing intense, but maybe like 5 mile run 3 times a week. Thanks for the suggestion. I would run but it gets cold here in the winter, and we live out in the middle of nowhere where the graters don't clear the snow off the roads unless we phone in a complaint. Looking to see if i can get a treadmill or a bike machine for a decent price. [spoiler=click you know you wanna]Me behave? Seriously? As a child I saw Tarzan almost naked, Cinderella arrived home from a party after midnight, Pinocchio told lies, Aladin was a thief, Batman drove over 200 miles an hour, Snow White lived in a house with seven men, Popeye smoked a pipe and had tattoos, Pac man ran around to digital music while eating pills that enhanced his performance, and Shaggy and Scooby were mystery solving hippies who always had the munchies. The fault is not mine! if you had this childhood and loved it put this in your signature!
January 21, 201214 yr I didn't see mention to cardio, but I'd include good run into your workout, nothing intense, but maybe like 5 mile run 3 times a week. Thanks for the suggestion. I would run but it gets cold here in the winter, and we live out in the middle of nowhere where the graters don't clear the snow off the roads unless we phone in a complaint. Looking to see if i can get a treadmill or a bike machine for a decent price. Oh sorry ha, since moving to the south west, winters have been nonexistent to me for the past five years. If you're looking into machine to do cardio, check into a used rowing machine. Rowing is a great all-round workout, I personally prefer it ifI'm stuck to a machine.
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