My Weekly Workout | 7.31.17


Race Training, Running, Strength Training, Weekly Workout Routine, weight loss / Monday, July 31st, 2017

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My Weekly Workout Routine

*** all strength routines are 3 sets of each exercise/superset***

 

Also, keep in mind that the pictures are from last week and what I did on my runs!!

Monday | Easy Run & Push 1a

5 Miles @ 10:40 avg pace

  • Superset
    • RB chest press (15)
    • Push ups (10)
  • DB chest press (15)
  • DB Shoulder press (12)
  • Superset
    • DB Bent elbow Lateral raises (10)
    • DB upright rows (12)
  • RB pushdowns (15)
  • DB Tricep Kickbacks (12)
  • DB Overhead Extension (12)

 

Tuesday |  Intervals & Pull 1A

1/2 mile warm up

4 x 1/2 mile @ 9:00 (hmp) with 60 seconds rest

2 x 1/2 mile @ 8:40 with 90 second rest

1/2 mile cool down

 

  • Superset
    • RB Lat Pulldowns (12)
    • RB Reverse Grip Lat Pulldowns (10)
  • DB Single Arm Rows (15/side)
  • DB Reverse Grip Rows (15)
  • DB Seated Reverse Flys (15)
  • RB Hammer Curls (15)
  • DB Alternating Bicep Curls (12/side)
  • RB High Bicep Curls (15)

 

Wednesday | Legs 2a and abs & mowing

  • DB Single Leg Deadlifts (15/side)
  • DB Back Squats (15)
  • Superset
    • DB sumo squats (15)
    • RB glute bridges (15)
  • DB Side Step Ups (15/side)

Abs

  • superset
    • extended crunches (15)
    • Reverse sit ups (10)
  • DB russian twists (15/side)

Thursday | run & Chest/Triceps/Shoulders

5 miles @ 10:40 avg

  • DB Side Lateral Raises (15)
  • DB arnold press (12)
  • Superset
    • DB Single Arm Front Raise (12)
    • RB Side to front raises (12)
  • RB Chest Press (15)
  • Superset
    • DB chest press (10)
    • DB Chest Fly (10)
  • Push Up to Side Plank (5/side)
  • DB Single Arm Overhead Tricep Extension (10/side)

Friday | Easy Run & Back/Biceps

4 miles @10:40 avg pace

 

  • RB Single Arm Bicep Curls (15/side)
  • DB Alternating Bicep Curls (15)
  • DB Concentration Curls (12/side)
  • superset
    • RB Reverse Grip Rows (15)
    • DB reverse flys (10)
  • DB deadlift (15)
  • RB seated rows (15)
  • RB reverse grip pull downs (15)

Saturday | long run & Legs/abs

10 miles @ 10:40 avg pace

Leg workout #2 for the week. Gotta build up those leg muscles to reach my half marathon goals during my weekly workout routine !Superset ab workout for my weekly workout routine this week. Half marathon training requires more than just running !

Sunday | rest/mobility work

Mobility Work

**Even though I only specify mobility work on Sunday, I make sure to foam roll every day to try to keep injuries at bay!

 


 

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