Lifting

I try to do lifting 3x a week.  During intense training I drop the lifting down to once or twice and just do some circuit stuff as supplemental.

Legs: I usually don’t work my legs to failure, mainly because I’m running after lifting.

• Lunges 3 X 15 (each legs)
• Calf Raisers 3 X 30
• Squats 3 X 15

Arms: All done 3 X 15 or until failure

• Shoulder Press
• Dumbbell Row
• Bicep Curl
• Dumbbell Row
• Bench Press

Abs: I usually do abs (and the back stuff) 5 days a week, 3 X :45 on:15 off for 3 of the following exercises.

• Plank
• Row
• Leg Lift
• Flutter
• Scissors
• Russian Twist
• 90* legs
• Bicycle
• DeadBug

Back: Usually done 3 X 15

• Pelvic Raises
• TheraBand Pulls