Gym Routine

Routine I follow for strengthening & getting prepared for 10K & HM runs. Run or do gym workout for 5-6 days in a week and take minimum one day break in between. 

Day 1: 15-20 minutes cardio, Chest, Triceps & Abs

• Cardio
• 15-20 minutes run in treadmill (3% or more inclined) or Cross Trainer (resistance level 3 or more)

• Chest - Do one sets of each exercise and take a break during break do twister 
• Machine Press - 3 sets of 20 counts
• Machine Fly - 3 sets of 20 counts
• Incline Dumbbell Press - 3 sets of 20 counts
• Push Ups - 3 sets of 20 counts

• Triceps - Do one sets of each exercise and take a break during break do twister
• Back Dips -  3 sets of 20 counts
• Overhead Extension - 3 sets of 20 counts
• Standing Kick Backs - 3 sets of 20 counts
• Cable Push Down - 3 sets of 20 counts

• Abs - Do one sets of each exercise and take a break during break do twister
• Crunches - 3 sets of 20 counts
• Cycling - 3 sets of 20 counts each side
• Mountain Climber - 3 sets of 20 counts each side
• Plank - 3 sets of 30 seconds or more

Day 2: 10 minute s cardio, Thighs, Shoulders & Sides

• Cardio
• 10 minutes either Cycling or Cross Trainer

• Thighs - Do one sets of each exercise and take a break during break do twister
• Barbell Squat/Normal Squat - 3 sets of 20 counts 
• Lunge walk - 3 sets of 20 counts
• Leg Curls - 3 sets of 20 counts
• Leg Press - 3 sets of 20 counts
• Calf Raise - 3 sets of 20 counts

• Shoulders - Do one sets of each exercise and take a break during break do twister
• Barbell Press - 3 sets of 20 counts
• Standing Dumbbell Press - 3 sets of 20 counts
• Side Lateral Raise - 3 sets of 20 counts
• Dumbbell Shrugs - 3 sets of 20 counts 

• Sides
• Dumbbells Side Bends - 3 sets of 20 counts each side
• Side Leg Lifts - 3 sets of 20 counts each side
• Side Bends using weight Plates - 3 sets of 20 counts each side

Day 3: 20 minutes cardio,  Biceps, Back & Lower Back

• Cardio
• 20 minutes run in treadmill (3% or more inclined)

• Biceps - Do one sets of each exercise and take a break during break do twister
• Barbell Curl - 3 sets of 20 counts
• Double Curl - 3 sets of 20 counts each side
• Hammer Curl - 3 sets of 20 counts each side
• Standing Cable Curl - 3 sets of 20 counts

• Back - Do one sets of each exercise and take a break during break do twister
• Lateral Pull-down - 3 sets of 20 counts
• Seated Rowing - 3 sets of 20 counts
• One arm Rowing - 3 sets of 20 counts
• Lateral Pull-down Close  - 3 sets of 20 counts

• Lower Back - Floor exercise 
• Back Extension - 3 sets (hold the position for 10 seconds)
• Superwoman - 3 sets (hold the position for 10 seconds)
• Hip Bridge - 3 sets (hold the position for 10 seconds)
• Side Planks - 3 sets (hold the position for 10 seconds)

Day 4: 20 minutes cardio, Chest, Triceps & Abs

Repeat Day 1

Day 5: 10 minute s cardio, Thighs, Shoulders & Sides

Repeat Day 2

Day 6: 20 minutes cardio,  Biceps, Back & Lower Back

Repeat Day 3

Saturday- Long Run 6 Miles or 1 Hour.