Runner Strength

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RATING: 67 (FROM 9 JEFIT MEMBERS)

2 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Runner strength

Legs, core and abs 7 exercises, 46 mins

Chest and arms 7 exercises, 48 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable High Pulley Overhead Tricep Extension	3x10 reps	rest: 60s
Chest Dip	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Ab Crunch Machine	3x10 reps	rest: 60s

Back, shoulders and core 7 exercises, 47 mins

Reverse Grip Lat Pull Down	3x10 reps	rest: 60s
Machine Assisted Pull Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Arnold Press	3x10 reps	rest: 60s
Hyperextensions - Back Extensions	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Bridge	3x10 reps	rest: 60s