ADVENTURE RACE TRAINING PHASE II

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
BKyleMiller
Rating:
 Unrated
Created By:
BKyleMiller on January 27, 2010
Comments:
Workout Category:
Running & Race Training
Workout Type:
Other
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Triceps, Shoulders, Abs, Chest, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Seated Hammer Curls20 lbs.1560
20 lbs.1560
Triceps
Bent-Over Triceps Cable Extension20 lbs.1560
20 lbs.1560
Shoulders
Dumbbell Shoulder Press on Swiss Ball30 lbs.1560
30 lbs.1560
Triceps
Supine Triceps Extensions20 lbs.1560
20 lbs.1560
Biceps
Zottman Curl20 lbs.1560
20 lbs.1560
Triceps
Alternating Triceps Extension on Swiss Ball20 lbs.1560
20 lbs.1560
Shoulders
Seated Dumbbell Abduction on Swiss Ball20 lbs.1560
20 lbs.1560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Knee-Up Crunches-1530
-1530
-1530
Side Crunches-1530
-1530
-1530
-1530
-1530
-1530
Flutter Kicks-6030
-6030
-6030
-6030
-6030
-6030
Crunch Twists-1530
-1530
-1530
Bicycle Crunches-1530
-1530
-1530
Closed Leg Toe Touches-1530
-1530
-1530
Leg Raises-1530
-1530
-1530
Crunches-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Short Run2.000 miles0-

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