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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
Sunday | rest/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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