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Total Body Lifting w/ 5 Mile Runs (Optional Long Run)
General
Beginner
Machine strength
Plan Details
The Total Body Lifting w/ 5 Mile Runs (Optional Long Run) routine by joewade3350 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Shoulders
Est. 61 min
9 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Tue
Run 5 Miles
Est. 47 min
1 exercise
Running
1 Set
Wed
Back & Biceps
Est. 78 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
Stability Ball Crunch
5 Sets x 10 Reps
Stability Ball Pull-In
5 Sets x 10 Reps
Thu
Run 5 Miles
Est. 47 min
1 exercise
Running
1 Set
Sat
Lower Body
Est. 78 min
11 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Plie Squat
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Cable Pull Through
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Plank
3 Sets
Stability Ball Pull-In
3 Sets x 8 Reps
Sun
Chest & Triceps
Est. 73 min
9 exercises
Machine Fly
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Abdominal Pendulum
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Any
Long Run (Optional)
Est. 92 min
1 exercise
Running
1 Set
