Gym sessions for your reference

A lot of people have been asking me what I do for gym, so here are the sets that I do on a weekly basis.

My gym sessions are on Monday, Wednesday and Friday afternoons.

Feel free to follow my sessions if you want your body to look like this:

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Photo with one of my swimming idols and Olympic finalist Ryan Napoleon

Gym Session (Mondays and Wednesdays):

I do heavy weights on Mondays and Wednesdays as my coach wants me to build strength in the water.

Warm up:  

15minutes of dynamic stretches

15minutes of core work (lots of variation, important thing is to keep it continuous)

Weights:

Upper Body
High Elbow Catch 3 sets of 15
Pull Ups 4 sets of 10
Lats Pull Down 2 sets of 12 – 120 LBS

2 sets of 8 – 160 LBS

3 sets of 6 – 180 LBS

3 sets of 3 – 200 LBS

 

Bench Press 2 sets of 15 – 45kg

2 sets of 10 – 50kg

2 sets of 6 – 55kg

Wrist Curls 4 sets of 50 – 40 LBS
Lower Body
Squats 4 sets of 10 – 45kg
Dead Lifts 4 sets of 10 – 40kg
Frog Jumps 4 sets of 10 Jumps

I personally feel that lat pull downs are crucial in swimming performance as the lats are the primary muscles used when swimming all strokes. My coach has given me a pretty tough lats pull down set. As you can see, he focuses on muscle strength, hypertrophy and endurance. Ranging from 3 to 12 repetitions. It would definitely help me both muscle strength and endurance. I feel really strong in the pool after this exercise. 

Gym Session (Fridays):

I usually go lighter in the gym on Fridays as my coach doesn’t want to tire me out too much as I have a really tough swim session on Saturday.

Warm up:  

15minutes of dynamic stretches

15minutes of core work (lots of variation, important thing is to keep it continuous)

Weights:

Upper Body 
High Elbow Catch 3 sets of 15
Pull Ups 8 sets of 10
Bench Press 4 sets of 10 – 45kg
Wrist Curls 4 sets of 50 – 40 LBS
Lower Body
Squats 4 sets of 10 – 40kg
Dead Lifts 4 sets of 10 – 30kg
Frog Jumps 2 sets of 10 Jumps

Basically these are the gym sets that I’ve done in preparation for the SEA Games.

Feel free to follow these sets! Hope I helped. Good luck to everyone and hope you all achieve your goals. :)

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And everytime you feel like giving up, always remember this:

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That’s how I always motivate myself every time I get tired.

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Contact: hello@pangshengjun.com

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