Runner's Body - Break One's Back To Be A Long-Distance Runner! - JEFIT

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Runner's Body - Break One's Back To Be A Long-Distance Runner! - JEFIT

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Runner's Body - Break One's Back To Be A Long-Distance Runner!

Sport

Advanced

Dumbbell

Plan Details

The Runner's Body - Break One's Back To Be A Long-Distance Runner! routine by daniace80 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Break One's Back To Be A Long-Distance Runner! Look for a running training program for the cardio, it depends on your level. 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. 77 min

1 exercise

Running Demonstration

Running

1 Set

Tue

Carrying Weighted Load

Est. 38 min

8 exercises

Deadlift to Bicep Curl Demonstration

Deadlift to Bicep Curl

3 Sets x 12,10,8 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 12,10,8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 12,10,8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10,8,6 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 10,8,6 Reps

Barbell Alternating Press Demonstration

Barbell Alternating Press

3 Sets x 10,8,6 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10,8,6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10,8,6 Reps

Wed

Interval Run

Est. 62 min

1 exercise

Running Demonstration

Running

1 Set

Thu

Calibrating Equilibrium

Est. 38 min

8 exercises

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 12,10,8 Reps

Dumbbell Lunge Tricep Extension Demonstration

Dumbbell Lunge Tricep Extension

3 Sets x 10,8,6 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12,10,8 Reps

Barbell Neck Press Demonstration

Barbell Neck Press

3 Sets x 10,8,6 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

3 Sets x 10,8,6 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 12,10,8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10,8,6 Reps

Dumbbell One-Arm Upright Row Demonstration

Dumbbell One-Arm Upright Row

3 Sets x 10,8,6 Reps

Fri

Fartlek Run

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set

Sat

Recharging One's Batteries

Est. 38 min

8 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12,10,8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12,10,8 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 12,10,8 Reps

Dumbbell One-Arm Fly Demonstration

Dumbbell One-Arm Fly

3 Sets x 12,10,8 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 10,8,6 Reps

Dumbbell One-Arm Arnold Press Demonstration

Dumbbell One-Arm Arnold Press

3 Sets x 10,8,6 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

3 Sets x 10,8,6 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 12,10,8 Reps

Sun

Day Off

Est. 0 min

0 exercises

This day is empty