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Runner's Body - Set Up Your Mind To Be A Long-Distance Runner!
Sport
Intermediate
Dumbbell
Plan Details
The Runner's Body - Set Up Your Mind To Be A Long-Distance Runner! routine by daniace80 is a 10 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Set up your mind to become like a elite runner! Look for a running training program for the cardio, it depends on your level. Choose your desired abs days, they are optional. 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. Start with a heavy weight and increase weight when you feel it is light. Extremely Important: Stretch before and after of do exercise. Diet is very important too.
Routine detail
Mon
Test / Ordinary Run
Est. 47 min
1 exercise
Running
1 Set
Tue
Rotating Muscle Load
Est. 48 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Barbell Military Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10,8,6 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
Wed
Ordinary Run
Est. 77 min
1 exercise
Running
1 Set
Thu
Interval / Fartlek Run
Est. 62 min
1 exercise
Running
1 Set
Fri
Mind-bending Rampage
Est. 48 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Barbell Rear Press
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10,8,6 Reps
Barbell Curl (Close Grip)
3 Sets x 12,10,8 Reps
Barbell Romanian Deadlift
3 Sets x 10,8,6 Reps
Dumbbell Alternating Front Raise
3 Sets x 12,10,8 Reps
Barbell Hack Squat
3 Sets x 10,8,6 Reps
Sat
Progressive Run
Est. 32 min
1 exercise
Running
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
Any
Desired Abs Day 3
Est. 29 min
5 exercises
Abdominal Hip Roll
2 Sets x 25 Reps
Reverse Crunch
2 Sets x 25 Reps
Decline Crunch
2 Sets x 25 Reps
Stability Ball Roll Down
2 Sets x 25 Reps
Stability Ball Weighted Sit-Up
2 Sets x 25 Reps
Any
Desired Abs Day 1
Est. 28 min
5 exercises
Bench Crunch
2 Sets x 25 Reps
Bench Rotational Crunch
2 Sets x 25 Reps
Alternating Reach and Catch
2 Sets x 25 Reps
Ab Draw Leg Slide
2 Sets x 25 Reps
Weighted Crunch
2 Sets x 25 Reps
Any
Desired Abs Day 2
Est. 27 min
5 exercises
Bench Weighted Decline Crunch
2 Sets x 25 Reps
Crunch with Hands Overhead
2 Sets x 25 Reps
Stability Ball Reverse Crunch
2 Sets x 25 Reps
One-Knee to Chest (Supine)
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
