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As a runner, over the past couple of months I've added weight lifting to my routine. Typically, my schedule has been 45 minutes 5.5 miles four days a week. No weights.
I'm interested in any comments on my selection of lifts. I don't have an interest in excessively bulking up, but increasing tone with some muscle development. Exercises that can be done conveniently for purposes of time are good.
Your not even considering the rest of your body.
Your gonna end up with very bad muscle imbalences.
This is what you need to be doing, once a week.
1= 1exercise consisting of 5x5 or 3x12
For example, chest = 2 presses and 1 flye. I would suggest, dumbbell press 3x10, decline bench press 5x5 and cable flye 3x12.
This is if your working shoulders on the same day.
if not then
decline barbell press, incline barbell press, flat dumbbell press
then for shoulders, military press, dumbbell press and up right barbell row.
legs - 2squat, 1lunge
chest - 2 presses, 1 type of flye
shoulders - 1 upright row, 2 press
traps - 1shrug 1row
lats - 1wide grip pull, 1 close grip pull ups
core, dead lift, leg raises, crunches, side crunches and twists.
Thanks for the comments, but one consideration is that I'm limited by the organization of the gym I use. Bench & barbell workouts can be hard to fit into a routine due to the unpredictable amount of usage on a given day.
So the exercises you listed, in your opinion, fit my goal? Such as...
Day 1 legs - 2squat, 1lunge
core, dead lift, leg raises, crunches, side crunches and twists.
Day 2 chest - 2 presses, 1 type of flye
shoulders - 1 upright row, 2 press
Day 3 traps - 1shrug 1row
lats - 1wide grip pull, 1 close grip pull ups
Linear Mode
