Spring Lift & Run - JEFIT

Spring Lift & Run - JEFIT

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Spring Lift & Run

Sport

Intermediate

Dumbbell

Plan Details

The Spring Lift & Run routine by KidShowtime is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

This routine combines my love of lifting and running - two things I enjoy immensely, especially when spring hits and the weather is perfect for long-distance runs. I spent a majority of the winter cutting weight. Dieting for 4 months straight has left me 'burnt out', and although I am still tracking calories - limiting myself is becoming less and less of a priority. With the added output of long distance runs in this routine, calories will need to be increased in order to maintain/gain any muscle. My reasoning for including running in this routine is simple - I am working towards increasing my cardiovascular output, as well as maintaining/increasing my muscular size and strength. Of course - those goals are primarily determined by diet. I will adjust accordingly based on how I feel, and you should as well. Rest periods between accessory lifts are 60-90 seconds. Rest periods between 'The big 4' movements are 120 seconds. Time in the gym will be 60-75 minutes per session. Long distance runs are up to you and your current fitness level. I aim for eat LEAST 5 miles if I'm running immediately following an upper body lifting session. If It's Wednesday/Saturday/Sunday and I am running.. we're looking at 7-10 miles.

Routine detail

Mon

Chest & Back

Est. 153 min

12 exercises

Bench Press Warmup Demonstration

Bench Press Warmup

2 Sets x 6,8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Bench Press SuperSet Demonstration

Bench Press SuperSet

5 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbell One Arm Row Superset Demonstration

Dumbell One Arm Row Superset

5 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Pinwheel Curls Demonstration

Pinwheel Curls

4 Sets x 12 Reps

Running Demonstration

Running

1 Set

Tue

Legs & Abs

Est. 84 min

10 exercises

leg warm up Demonstration

leg warm up

3 Sets x 5 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Bench Crunch Demonstration

Bench Crunch

3 Sets x 8 Reps

Wed

Run

Est. 62 min

1 exercise

Running Demonstration

Running

1 Set

Thu

Shoulders & Arms

Est. 98 min

12 exercises

Shoulder Warm Up Demonstration

Shoulder Warm Up

3 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Barbell Shoulder Press Superset Demonstration

Barbell Shoulder Press Superset

3 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell One-Arm Bicep Curl Demonstration

Dumbbell One-Arm Bicep Curl

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Shrug Superset Demonstration

Barbell Shrug Superset

5 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Fri

Legs & Back

Est. 100 min

11 exercises

Deadlift Warm Up Demonstration

Deadlift Warm Up

3 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

4 Sets x 12 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

leg warm up Demonstration

leg warm up

2 Sets x 5 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 12 Reps

Sat

Run

Est. 62 min

1 exercise

Running Demonstration

Running

1 Set

Sun

Rest

Est. 0 min

0 exercises

This day is empty