Runner's Body - Get Ready To Be A Long-Distance Runner!

daniace80

Dec 2nd 2013

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Runner's Body - Get Ready To Be A Long-Distance Runner!

DOWNLOADS/VIEWS: 415/11461

RATING: 55 (FROM 16 JEFIT MEMBERS)

5 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Get ready to become like a elite runner!
Look for a running training program for the cardio, it depends on your level.
You can do as many reps and sets as you like, It depends on your needs. Abs is better to continue until you feel enough pain.
Increase weight when you feel it is light.

Building Fast Wings & Getting A Strong Rump 13 exercises, 1 hr 34 mins

Alternate Hammer Curl	3x10 reps	rest: 60s
Alternate Bent Over Dumbbell Kickback	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Standing One Arm Triceps Extension	3x10 reps	rest: 60s
Barbell Wide Grip Standing Biceps Curl	3x10 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 60s
Bicep Curl with Deadlift	3x10 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x10 reps	rest: 60s
Close Grip Standing Barbell Curl	3x10 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Cross Body Hammer Curl	3x10 reps	rest: 60s
Barbell Good Morning	3x12 reps	rest: 60s
Drag Curl	3x12 reps	rest: 60s

Improving Central Movements 7 exercises, 1 hr 33 mins

Running	0x0 reps	rest: 60s
Crunch with Hands Overhead	1x50 reps	rest: 60s
Sit Up	1x50 reps	rest: 60s
Cross Legged Crunch on Exercise Ball	1x50 reps	rest: 60s
Scissor Kick	1x50 reps	rest: 60s
Twisting Floor Crunch	1x50 reps	rest: 60s
Exercise Ball Crunch	1x50 reps	rest: 60s

Sculpturing Wide Thorax & Training Back Side 13 exercises, 1 hr 36 mins

Barbell Bench Press	3x12 reps	rest: 60s
Lying Single Dumbbell Extension	3x10 reps	rest: 60s
Bench Pushups	3x12 reps	rest: 60s
Seated Triceps Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Single Bench Dip	3x12 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Seated Palm Up Barbell Wrist Curl	3x10 reps	rest: 60s
Palms In Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Deadlift	3x12 reps	rest: 60s
Reverse Dumbbell Bench Press	3x12 reps	rest: 60s
Romanian Deadlift	3x12 reps	rest: 60s
Straight Arm Dumbbell Pullover	3x12 reps	rest: 60s

Providing Core Stability 7 exercises, 1 hr 36 mins

Running	0x0 reps	rest: 60s
Decline Crunch	1x50 reps	rest: 60s
Flat Bench Lying Leg Raise	1x50 reps	rest: 60s
Oblique Curl on Exercise Ball	1x30 reps	rest: 60s
Jackknife Sit-Up on Bench	1x30 reps	rest: 60s
Oblique Crunches with Bench	1x50 reps	rest: 60s
Hand-Foot Exercise Ball Exchange	1x50 reps	rest: 60s

Concentrating Energy Fins & Increasing Endurance 13 exercises, 1 hr 35 mins

Dumbbell Alternate Bicep Curl	3x10 reps	rest: 60s
Alternate Standing Arnold Press	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Alternate Standing Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Biceps Curl Squat	3x10 reps	rest: 60s
Alternate Standing Dumbbell Press	3x12 reps	rest: 60s
Dumbbell Concentration Curls	3x10 reps	rest: 60s
Alternate Standing Front Dumbbell Raises	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Hammer Curls	3x10 reps	rest: 60s
See Saw Press	3x12 reps	rest: 60s
Twisting Standing Dumbbell Curl	3x10 reps	rest: 60s