SHORT RUN

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:

BKyleMiller on December 12, 2009

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Workout Category:

Running & Race Training

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Biceps, Back, Abs

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Workout Routine Sample

Day 1

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	15	60
	65 lbs.	15	60
Incline Barbell Bench Press: Speed	60 lbs.	15	60
	60 lbs.	15	60
Dumbbell Flyes	15 lbs.	15	60
	15 lbs.	15	60
Biceps
Barbell Bicep Curls: Single-Leg	30 lbs.	15	60
	30 lbs.	15	60
Chest
Dumbbell Chest Press on Swiss Ball	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Flyes	15 lbs.	15	60
	15 lbs.	15	60
Back
Standing Dumbbell Rows: One-Arm	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60

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