BODYBUILDING PROGRAM FOR

SWIMMERS
BODYBUILDING SCHEDULE

2nd 3rd 4th 5th 6th

CHEST COSTS
COSTAS LEG CHEST
LEG BICEPS
BICEPS OMBRO TRICEPS
TRICEPS SHADOW
2 exercises 3 exercises 3 exercises 3 exercises 2 exercises
3 series 3 series 3 series 3 series 3 series
Pull handle
Supine Leg Press
Front Supine Fixed Bar
Leg Press Develop. Bar
Direct Ring Extension Direct Ring
Extension Hip Flexion
Low Remada Triceps Develop. Bar
Triceps Levant.
crown Low Row Peck Deck
Peck Deck Lateral
Alternating Triceps Crown
Extension Abduction and
Fixed Bar French Concent.
Thigh Adducting
Ring Support Elev. Scapula
Triceps Develop.
Concentrated Triceps Bench Roman Table
Test Alternating
Roman Table Abdominals Calves
Abdominals Abs
Calf

TYPE OF TICKETS

CHEST AND BUTTERFLY + 4 seconds = fast-slow rhythm 2 to 3

seconds = uniform rhythm 1 to 2 seconds = negative passage

CRAWL E COSTAS + 3 seconds = fast-slow rhythm 1 to 2

seconds = uniform rhythm equal to or faster than the 1st passage =
negative passage for

Athletes with a negative split pace. (starts slow and finishes

strong)

Quick Force (Q.F) 3 repetitions - 80% of the load

maximum.
Quick Force Resistance 6 repetitions - 70%
(R.F.R.)
Extended Strength Resistance 10 repetitions - 60%
Fast (R.P.F.R.)

For Athletes with a strong-slow pace

Power Factor (P.F.) 10 to 20 repetitions - 60%.

Power Force Resistance 20 to 30 repetitions - 50%.
(R.F.P)
 Prolonged Strength Resistance of 30 to 50 repetitions - 40%.
Power (R.P.F.P)

F.P. R.F.P. R.P.F.P.

F.R. R.F.R. R.P.F.R.
2 x 20 - 2 x 30 - 2 x 40 -
3 x 3 - 3 x 6 - 3 x 10
60% 50% 40%
80% 70% – 60%
Of Group speedyspeedyspeedy
Speed exercises speed speed speed
as s of of of
ade ade ade
progress progress progress
fast fast fast
siva Siva siva
1' i 1’ i 1 minute 30 seconds
2’ i 2 minutes 30 seconds
3’ i
Bench Press
Leg Press Machine
Tricep Extension of
Triceps
Chest Peck Deck
Extension of
Mussel
Thigh
Triceps
s Testa
2nd Abdominals
or Crunch
Abdominal
at the bank or
Abdô pull handle
men Elevation
the legs
not only or
Pull handle
Scissors
3rd Puller
Costas
by the Front
Bicep Curl
Direct
CostasRemada
Low
Biceps Curl
Alternating
Fixed Bar Costs
Biceps Curl
Concentrated
a
Costas Mesa
Romanian
(Lombar)
Calf Sleeve
no
 Multiexercise
ador
Leg Press
I developed
Shading with
Barra
Inflection of
Leg
Thigh
Lift me up
Shoulder
to Lateral
Extension of
Thigh or
Leg
Abduction of
Thigh
ShoulderDeveloped
mentor
4th Alternating
Perna Adduction of
Coxa (swimming
hours of
chest
Abdominals
or Crunch
Abdominal
in the bank or
Abdo puller
men Elevation
the legs
not only or
Puller
Scissors
5th Bench Press
Triceps Extension of
Triceps
Chest Peck Deck
Tricep Triceps
from French
Breast Support of
Front Under
Alone
Triceps No
s Bank
Abdominal Abs
but or Crunch
Abdominal
in the bank or
pull handle
Elevation
 the legs
not alone or
Pull handle
Scissors
Fixed Costas Bar
Bicep Curl
Direct
CostasDeveloped
I lie with
Bar
Biceps Row
Low
CostasRosca
Concentrated
a
6th
Biceps Raise
Scapula
(remada
high)
Costas Mesa
Roman
(Lombar)
Calf Leg
no
Multiexercit
ador

EXERCISES FOR POSSIBLE SUBSTITUTIONS

LIST OF EXERCISES FOR POSSIBLE SUBSTITUTIONS

COSTS PAINTER LEGS SHOULDERS BICEPS TRICEPS

L
bench press - squat - development by - curl triceps
supine pull handle to behind direct puller
inclined front - low profile- development fre- thread triceps
supine handle I am note alternate puller
vertical costs halteres - development - screwalternating
peck deck - rowing leg press hatred alternating - triceps
supine low - extension - [Link] test
dumbbells - thigh row altern. com hammer - triceps
sup. unilateral - thigh flexion with dumbbellsthread French
inclined - high rowing - flexion of - elevation concentrated with bar
with hands together lateral a triceps
dumbbells - front row
{"elevação":"elevation","rossa":"screw"} French
cross over curved - adduction of the front direct in altering
pull over - elev. p/ low pulley dumbbell.
from land to land -
front adduction
screw kick
 halteres - table with alternating pulley - triceps on
pull over Romanian lowering - elevation on the pulley seat
with bar - elevation - step forward lower - triceps
crucifix two shoulders in front bar screw in supinated
- cross over - elevação extension - lateral high pulley elevation - triceps
with the shoulder bank of the hip on the pulley in cross high pole
inflection of com (glutes) down scott curl for triceps
front no rotation buttock in - elevation - curl rope
alone polia lat. inverted sitting (*)-support of
["abduction","elevation","extension front under"]
thigh punch (*) alone with
abduction inclined - flexion hands
low pole - elev. lat. joint punches
incline. no (*)
cross over forearm
high rowing
peck deck