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Runner's Body - Break One's Back To Be A Long-Distance Runner!
AUTOPLAYAUDIO TIP
Sport
Advanced
Dumbbell
Plan Details
The Runner's Body - Break One's Back To Be A Long-Distance Runner! routine by Kelly1984 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. 95 min
4 exercises
Running
1 Set
Air Bike
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Tue
Carrying Weighted Load
Est. 59 min
8 exercises
Deadlift to Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12,10,8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10,8,6 Reps
Barbell Alternating Press
3 Sets x 10,8,6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10,8,6 Reps
Barbell Upright Row
3 Sets x 10,8,6 Reps
Wed
Interval Run
Est. 80 min
4 exercises
Running
1 Set
Rotational Crunch
3 Sets x 15 Reps
Frog Sit-Up
3 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Thu
Calibrating Equilibrium
Est. 60 min
8 exercises
Barbell Curl (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Barbell Neck Press
3 Sets x 10,8,6 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10,8,6 Reps
Fri
Fartlek Run
Est. 65 min
4 exercises
Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Sat
Recharging One's Batteries
Est. 62 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Fly
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 10,8,6 Reps
Dumbbell Rotational Row
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Sun
Day Off
Est. 19 min
3 exercises
Bird Dog
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
