My routine is as follows
Run 3 miles to the gym
Chest and Back
Chest:
2 warm up sets flat BB bench
3x8 flat BB bench
3x8 incline BB bench
2x10 incline DB bench
2 2 minute standard push ups, as many as I can do
Back:
6x12 pull ups: 2 wide grip, 2 narrow grip, 2 reverse grip, 1st sets have 45lbs added
3x8 bent over rows
3 sets of Dead lifts, these hurt my knee so it is lighter weight for now, trying to work up slowly as to not injure myself
3 sets of BB shrugs until failure
3x8 back flies
Run 3 miles home
Legs and Shoulders
Run 3 miles to the gym
Legs:
Warm up- stretch out, 2 sets of light squats
5x5 squats
3x8 hack squat
2 sets of burn out leg press
3x8 leg extension
3x8 leg curl
5 sets of calf raises until failure, my calves are pathetically small 15", thanks genes haha, and they don't gain mass but are strong
Shoulders:
warm up- arm circles with 5lb weights, lateral raises, front raises
5x5 BB military press
3x8 DB front raises
3x8 DB lateral raises
2x10 DB shoulder press
3 mile run (more like a paraplegic attempting to run)
Arms and Core:
3 mile run to the gym
Arms:
Warm up- stretching, 2 light sets of bicep curls, 2 sets of light tricep extensions
3x8 curl bar bicep curls, really slow going down
3x8 skull crushers
2x 21's DB biceps
2x Dips until failure
2x burn out bicep curls
2x burn out behind the head DB tricep extensions
Core:
2x P90X ab ripper workout
2x Weighted 45 degree decline sit ups
2x Weighted leg raises
3 mile run home
Rest day:
Stretch a lot, hike a 7 mile mountain trail by my house to stay loosened up.
My runs are all pretty fast, 7 minute miles or less, I am comfortable at 7 minute miles the whole way. I can run a mile under 5 minutes.
