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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
2 Sets x 6,8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Bench Press SuperSet
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbell One Arm Row Superset
5 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Pinwheel Curls
4 Sets x 12 Reps
Running
1 Set
Tue
Legs & Abs
Est. 84 min
10 exercises
leg warm up
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Wed
Run
Est. 62 min
1 exercise
Running
1 Set
Thu
Shoulders & Arms
Est. 98 min
12 exercises
Shoulder Warm Up
3 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Shoulder Press Superset
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Shrug Superset
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Fri
Legs & Back
Est. 100 min
11 exercises
Deadlift Warm Up
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Inverted Row
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
leg warm up
2 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Sat
Run
Est. 62 min
1 exercise
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
