RUNNER- FIGHTER PART3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

BFRobin on March 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Body Parts:

Biceps, Triceps, Shoulders, Thighs, Calves, Chest, Lower Back

Workout Length:

7 days

Workout Days:

Sunday, Wednesday, Friday

Description

At the end of each workout day do 8 min abs adding 1 min each week

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	-	6	60
	-	6	60
	-	6	60
Zottman Curl	-	6	60
	-	6	60
	-	6	60
Prone Dumbbell Curl	-	6	60
	-	6	60
	-	6	60
Triceps
Reverse-Grip Triceps Extension	-	6	60
	-	6	60
	-	6	60
Prone Triceps Extensions on Swiss Ball	-	6	60
	-	6	60
	-	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	7	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Rear Deltoid Extensions	-	6	60
	-	6	60
	-	6	60
Machine Lateral Raises	-	6	60
	-	6	60
	-	6	60
Thighs
Barbell Transverse Step Ups	-	6	60
	-	6	60
	-	6	60
Anti-Rotation Reverse Lunge	-	6	60
	-	6	60
	-	6	60
Calves
One-Leg Dumbbell Calf Raises	-	6	60
	-	6	60
	-	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	7	-

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