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Trail Running Routine V1
Sport
Advanced
Machine strength
Plan Details
The Trail Running Routine V1 routine by joao_carlos_mota is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Treino Especifico Para Corrida de Montanha V1
Routine detail
Mon
Peito e Gluteos
Est. 109 min
12 exercises
Smith Machine Split Squat
4 Sets x 20 Reps
Barbell Kneeling Squat
4 Sets x 2 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 20 Reps
Barbell Decline Pullover
3 Sets x 2 Reps
Dumbbell One-Arm Bench Press
3 Sets x 20 Reps
Barbell Front Raise Pullover
3 Sets x 20 Reps
Cable One-Arm Incline Press (Stability Ball)
3 Sets x 20 Reps
Wed
Perna Superior e Lombar
Est. 112 min
12 exercises
Barbell Deep Squat
3 Sets x 20 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Dumbbell Single-Leg Squat
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Single-Leg Hack Squat
3 Sets x 20 Reps
Sissy Squat
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Fri
Perna Inferior e Triceps
Est. 77 min
8 exercises
Barbell Standing Calf Raise
5 Sets x 20 Reps
Box Jump with Single-Leg Stabilization
5 Sets x 20 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Hack Calf Raise
3 Sets x 20 Reps
Posterior Tibialis Stretch
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
