Runner's Body - Break One's Back To Be A Long-Distance Runner!

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RATING: 37 (FROM 2 JEFIT MEMBERS)

5 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Break One's Back To Be A Long-Distance Runner!
Look for a running training program for the cardio, it depends on your level.
Start with a heavy weight and increase weight when you feel it is light.
Extremely Important: Stretch before and after of do exercise. Diet is very important too.

Test / Ordinary Run 1 exercises, 1 hr 16 mins

Running

0x0 reps

rest: 75s

Carrying Weighted Load 8 exercises, 38 mins

Barbell Bicep Curl with Deadlift	3x12,10,8 reps	rest: 60s
Dumbbell Alternate Bent Over Kickback	3x12,10,8 reps	rest: 60s
Barbell Standing Wide Grip Biceps Curl	3x12,10,8 reps	rest: 60s
Barbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x10,8,6 reps	rest: 60s
Barbell Standing Alternating Front and Back Press	3x10,8,6 reps	rest: 60s
Barbell Reverse Grip Bent Over Row	3x10,8,6 reps	rest: 60s
Barbell Up Right Row	3x10,8,6 reps	rest: 60s

Interval Run 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

Calibrating Equilibrium 8 exercises, 38 mins

Barbell Close Grip Standing Curl	3x12,10,8 reps	rest: 60s
Dumbbell Forward Lunge Triceps Extension	3x10,8,6 reps	rest: 60s
Barbell Curl	3x12,10,8 reps	rest: 60s
Barbell Neck Press	3x10,8,6 reps	rest: 60s
Barbell Wide Grip Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell One Arm Shoulder Press	3x12,10,8 reps	rest: 60s
Barbell Deadlift	3x10,8,6 reps	rest: 60s
Dumbbell One Arm Up Right Row	3x10,8,6 reps	rest: 60s

Fartlek Run 1 exercises, 46 mins

Running

0x0 reps

rest: 45s

Recharging One's Batteries 8 exercises, 38 mins

Dumbbell Alternate Hammer Curl	3x12,10,8 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12,10,8 reps	rest: 60s
Dumbbell Zottman Curl	3x12,10,8 reps	rest: 60s
Dumbbell One Arm Bench Fly	3x12,10,8 reps	rest: 60s
Dumbbell One Arm Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell One Arm Standing Arnold Press	3x10,8,6 reps	rest: 60s
Dumbbell Palm Rotational Row	3x10,8,6 reps	rest: 60s
Dumbbell One Arm Standing Lateral Raise	3x12,10,8 reps	rest: 60s