My Workout for Kayak Strength Training

This is my current workout, about 90 minutes.  My heart rate will be steady around 130 - 140 bpm.  I pick a weight that will start fatiguing my muscles in the last 5 reps, with the last rep being slower than the rest.  I currently do this three times a week. 


1st Set: Repeat twice, no resting between exercises

• Lateral & Front Arm Raises: Lateral & Front = 1 rep - 15x
• Bicep Curl: 20x Slow Reps (SR), 10 count
• Reverse Wrist Curl: 20x SR
• Wrist Curl: 20x SR
• Lateral Wrist Curl (giving a thumbs up): 20x SR
• Bent Over Lateral Raises or Modified Dumbbell Rows (Upper arm is parallel with my shoulder plane, I have more control): 20x
• Dumbbell Flies: 20x SR
• Dumbbell Triceps Extension-laying prone: 20x SR
• Dumbbell Pullover: 15x SR

2nd Set: Repeat twice, no resting between exercises

On the Cable Machine

• Rotator Cuff Exercises - External & Internal Rotation: 20x each
• Straight Arm Lat Pull Down: 15x SR
• Back Extension: 15x SR - not on cable machine
• Seat Row - wide bar: 15x
• Seated Russian Twist - using cable machine: 20x both sides, mimics path of paddle stroke
• Cybex Leg Squats: 15x 

Water Break

3rd Set: Repeat Twice, no resting between exercises

• Russian Twist w Medicine Ball: 40x quick, keeping head facing forward while body rotates
• Crunches with Medicine Ball: 30x
• Side Plank Hip Lifts: 20x SR
• Bench Press: 15x
• Hanging Leg Raise: 30x

Protein Smoothie and Recovery Coffee 1/2 Caf