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Runner's Body - Get Ready To Be A Long-Distance Runner!
Sport
Beginner
Dumbbell
Plan Details
The Runner's Body - Get Ready To Be A Long-Distance Runner! routine by daniace80 is a 7 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Get ready to become like a elite runner! Look for a running training program for the cardio, it depends on your level. You can do as many reps and sets as you like, It depends on your needs. Abs is better to continue until you feel enough pain. Increase weight when you feel it is light.
Routine detail
Mon
Building Fast Wings & Getting A Strong Rump
Est. 95 min
13 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Deadlift to Bicep Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Tue
Improving Central Movements
Est. 93 min
7 exercises
Running
1 Set
Crunch with Hands Overhead
1 Set x 50 Reps
Sit-Up
1 Set x 50 Reps
Stability Ball Cross-Leg Crunch
1 Set x 50 Reps
Scissor Kick
1 Set x 50 Reps
Rotational Crunch
1 Set x 50 Reps
Stability Ball Crunch
1 Set x 50 Reps
Wed
Sculpturing Wide Thorax & Training Back Side
Est. 97 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Thu
Providing Core Stability
Est. 96 min
7 exercises
Running
1 Set
Decline Crunch
1 Set x 50 Reps
Bench Leg Raise (Supine)
1 Set x 50 Reps
Stability Ball Oblique Curl
1 Set x 30 Reps
Bench Jackknife Sit-Up
1 Set x 30 Reps
Bench Oblique Crunch
1 Set x 50 Reps
Stability Ball Hand and Foot Exchange
1 Set x 50 Reps
Fri
Concentrating Energy Fins & Increasing Endurance
Est. 96 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell See Saw Press
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Sat
Maintaining Swiftness Efficient
Est. 62 min
1 exercise
Running
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
