My Weekly Workout Routine | 7.24.17


Race Training, Running, Strength Training, Weekly Workout Routine, weight loss, Workout plan / Monday, July 24th, 2017

We may earn money or products from the companies mentioned in this post. All opinions are my own.

My Weekly Workout Routine

Monday | Easy Run & Shoulders and abs

5 Miles @ 10:40 avg pace

3 sets of 15 each:

  • DB arnold shoulder press
  • RB side lateral raises
  • DB side lateral punches
  • DB seated rear delt raises
  • cross body kicks (10 each side)
  • bicycle crunches(10 each side)
  • lying leg lifts (10 each side)

Tuesday |  Intervals & legs

1 mile warm up

6 x 1/2 mile @ 9:00 (hmp) with 90 seconds rest

1 mile cool down

 

3 sets of 15 each

  • RB glute bridges
  • DB stiff leg deadlifts
  • Donkey Kicks
  • DB wide stance squats
  • DB step ups (10 each side)
  • DB seated calf raises

 

Wednesday | rest

Mobility Work

Thursday | Easy run & Chest and triceps

5 miles @ 10:40 avg

3 sets of 15

  • Incline push ups
  • RB chest press
  • DB chest flyes
  • RB tricep kickbacks
  • DB skullcrushers
  • DB lying single arm side extensions (12 each side)
  • RB standing abdominal twists (10 each side)
  • Crunches
  • DB russian twists (8 each side)

Friday | Easy Run & Back and Biceps

4 miles @10:40 avg pace

3 sets of 15 each

  • RB reverse grip lat pulldowns
  • DB single arm rows (12 each side)
  • RB reverse  grip rows
  • Supermans
  • DB Alternating bicep curls
  • DB concentration curls
  • DB hammer curls

Saturday | long run

9 miles @ 10:40 avg pace

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!

 


 

Get Your Equipment Here!

T-Grip Barbell


Gymboss Timers

AfterShokz Bone Conduction Headphones - Click Here!

Leave a Reply