Hopefully good enough...
Ok- So I tried to take in all the advice you guys have given me and I have made a whole new routine. I took the ''overtraining'' part to heart the most as if I do too much weightlifting- then I will not be able to run as much as it will cause fatigue. So I took 4 days a week weightlifting- 3 days rest, every other day doing abs and still every other day doing 30 minutes of speed intervals.
I choose my favorite 2-4 exercises for each body part. I have two days working on Shoulders and Legs. Legs because they are the most important muscle sprinting and Shoulders because that area on my body is lagging the most. So... Here it is: ( comment please )
Monday: Legs, Traps, Shoulders
1. Dumbbell Squat
2. Dumbbell Deadlift
3. Calf Raise
4. Dumbbell Shrug
5. Front Two- Dumbbell Raise
6. Cuban Press
Tuesday: Biceps, Triceps
1. Hammer Curls
2. Seated Dumbbell Curl
3. Concentration Curls
4. Dumbbell Extensions
5. Bench Dips
6. One Arm Pronated Dumbbell triceps Extension
7. Lying Dumbell Extension
Wed: free
Thurs: Legs, Back, Forearm
1. Dumbbell Squat
2. Dumbbell Lunges
3. Seated Dumbbell Palms-down Wrist Curl
4. Seated Dumbbell Palms-up Wrist Curl
5. Bent Over Two-Dumbbell Row With Palms-In
6. One Arm dumbbell rows
Fri: Chest, Shoulders
1. Incline Dumbbell Flyes
2. Around the worlds
3. Incline Dumbbell Press
4. Dumbbell overhead Press ( standing up )
5. One-Arm Side Laterals
Sat: free
Sun: free
Ok- So I tried to take in all the advice you guys have given me and I have made a whole new routine. I took the ''overtraining'' part to heart the most as if I do too much weightlifting- then I will not be able to run as much as it will cause fatigue. So I took 4 days a week weightlifting- 3 days rest, every other day doing abs and still every other day doing 30 minutes of speed intervals.
I choose my favorite 2-4 exercises for each body part. I have two days working on Shoulders and Legs. Legs because they are the most important muscle sprinting and Shoulders because that area on my body is lagging the most. So... Here it is: ( comment please )
Monday: Legs, Traps, Shoulders
1. Dumbbell Squat
2. Dumbbell Deadlift
3. Calf Raise
4. Dumbbell Shrug
5. Front Two- Dumbbell Raise
6. Cuban Press
Tuesday: Biceps, Triceps
1. Hammer Curls
2. Seated Dumbbell Curl
3. Concentration Curls
4. Dumbbell Extensions
5. Bench Dips
6. One Arm Pronated Dumbbell triceps Extension
7. Lying Dumbell Extension
Wed: free
Thurs: Legs, Back, Forearm
1. Dumbbell Squat
2. Dumbbell Lunges
3. Seated Dumbbell Palms-down Wrist Curl
4. Seated Dumbbell Palms-up Wrist Curl
5. Bent Over Two-Dumbbell Row With Palms-In
6. One Arm dumbbell rows
Fri: Chest, Shoulders
1. Incline Dumbbell Flyes
2. Around the worlds
3. Incline Dumbbell Press
4. Dumbbell overhead Press ( standing up )
5. One-Arm Side Laterals
Sat: free
Sun: free
