Runner's Lifting Plan
Sport
Advanced
Machine strength
Plan Details
The Runner's Lifting Plan routine by buckry is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Full Body Workout Plan for Runners.
Routine detail
Mon
Chest and Triceps
Est. 61 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 14 Reps
EZ Bar Tricep Extension
3 Sets x 14 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Tue
Legs
Est. 53 min
6 exercises
Barbell Squat
6 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 55 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Fri
Biceps and Triceps
Est. 58 min
9 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Any
Abs
Est. 40 min
6 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
