5K RUNNING

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:

IARazorback on March 30, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

Chest, Back, Abs, Thighs, Calves, Shoulders, Triceps, Biceps, Forearms

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tempo Run	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	96 lbs.	10	60
	96 lbs.	10	60
	96 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
Thighs
Barbell Squats	96 lbs.	10	60
	96 lbs.	10	60
	96 lbs.	10	60
Calves
Standing Calf Raises	25 lbs.	20	60
Shoulders
Front Dumbbell Raises	7 lbs.	10	60
	7 lbs.	10	60
	7 lbs.	10	60
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Thighs
Lying Leg Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Leg Extensions	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	7 lbs.	10	60
	7 lbs.	10	60
	7 lbs.	10	60
Biceps
Standing Barbell Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Forearms
Barbell Wrist Curls	7 lbs.	10	60
	7 lbs.	10	60
	7 lbs.	10	60
Barbell Reverse Wrist Curls	7 lbs.	10	60
	7 lbs.	10	60
	7 lbs.	10	60
Biceps
Standing Barbell Reverse Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	7 lbs.	10	60
	7 lbs.	10	60
	7 lbs.	10	60

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