Focus: The main focus now that the AC half marathon has finished and we got a chance to reevaluate to focus on a couple of points that can use some improvement in these areas. Specifically, leg strength, hip mobility, and arm strength.
There also has to be a big shift on the pre-run and post-run time spent. This entire cycle is going to last for the next 12 weeks. All lifts were inspired and taken from; https://www.muscleandstrength.com/workouts/12-week-total-transformation-workout
The following tables and workouts will be updated weekly as days progress and better exercises are modified, added, or removed.
| Saturday | Long Run Upper Lift |
| Sunday | Row + Bike + Stair Stepper |
| Monday | Short Run |
| Tuesday | Cardio/Upper Lift/Stair Stepper |
| Wednesday | Mid Distance Run |
| Thursday | Short Run/Lower Lift |
| Friday | Long Bike |
Starting this one off strong, with all training trending up!
Weeks 1, 4, 7, 10 Workouts
Monday: Chest, Side Delts, Triceps
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 5 |
| Incline Dumbbell Press | 4 | 6 |
| Single Arm Dumbbell Lateral Raise | 3 | 8 |
| Cable Lateral Raise | 3 | 8 |
| 2 Arm Overhead Dumbbell Extension | 3 | 8 |
| Close Grip Pressdown | 3 | 10 |
Wednesday: Back, Rear Delts, Biceps
| Exercise | Sets | Reps |
| Pendlay Barbell Row | 3 | 5 |
| Close Grip Pullup | 4 | 6 |
| Incline Bench Rear Delt Fly | 3 | 8 |
| Upright Row | 3 | 8 |
| Hammer Dumbbell Curl | 3 | 8 |
| Machine Curl | 3 | 10 |
Friday: Legs and Abs
| Exercise | Sets | Reps |
| Squat | 3 | 5 |
| Single Leg Press | 4 | 6 |
| Stiff-Legged Deadlift | 3 | 8 |
| Standing Leg Curl | 3 | 8 |
| Seated Calf Raise | 3 | 10 |
| Crunches | 3 | 10 |
| Hanging Leg Raise | 3 | 10 |
Weeks 2, 5, 8, 11 Workouts
Monday: Chest and Side Delts
| Exercise | Sets | Reps |
| Incline Smith Machine Press | 3 | 12 , 10 , 8 |
| Dumbbell Fly | 3 | 8 , 10 , 12 |
| Pec Dec | 3 | 10 |
| Seated Lateral Raise | 3 | 10 |
| Machine Lateral Raise | 3 | 12 |
Tuesday: Back and Rear Delts
| Exercise | Sets | Reps |
| Bent Over Barbell Row | 3 | 12 , 10 , 8 |
| One Arm Dumbbell Row | 3 | 8 , 10 , 12 |
| Dumbbell Pullover | 3 | 10 |
| Bent Over Rear Lateral Raise | 3 | 10 |
| Y Raise | 3 | 12 |
Thursday: Arms and Abs
| Exercise | Sets | Reps |
| DB Curl +Stretch | 3 | 12 , 10 , 8 |
| Incline Dumbbell Curl + Stretch | 3 | 8 , 10 , 12 |
| Close Grip Bench Press | 2, 3 | 10, 10,12 , 10 , 8 |
| Tricep Rope Pulldown + Hanging L Raise | 3 3 | 8 , 10 , 12 6 |
| Situps + Knee Tucks | 3 3 | 12 6 |
Friday: Legs
| Exercise | Sets | Reps |
| Front Squat + Battleropes | 3 3 | 12 , 10 , 8 30secs |
| Leg Extension + Rollout | 3 3 | 8 , 10 , 12 30secs each |
| Walking Lunge + Plank | 3 3 | 10 30secs |
| Split Squat + Tricep Dips | 4 4 | 10 5 |
Weeks 3, 6, 9, 12 Workouts
Monday: Chest and Back
| Exercise | Sets | Reps |
| A1. Incline Bench Press | 3 | 10 |
| A2. Pull Ups | 3 | 10 |
| B1. Dumbbell Bench Press | 3 | 12 |
| B2. 2 Arm Dumbbell Row | 3 | 12 |
| C1. Cable Crossover | 3 | 15 |
| C2. Wide Lat Pulldown | 3 | 15 |
Wednesday: Shoulders and Abs
| Exercise | Sets | Reps |
| A1. Machine Shoulder Press | 3 | 12 |
| A2. Lateral Raise | 3 | 12 |
| A3. Bent Over Lateral Raise | 3 | 12 |
| B1. Ab Crunch Machine | 3 | 15 |
| B2. Reverse Crunch | 3 | 15 |
| B3. Bicycle Crunch | 3 | 15 |
Thursday: Biceps and Triceps
| Exercise | Sets | Reps |
| A1. Barbell Curl | 3 | 10 |
| A2. Lying Tricep Extension | 3 | 10 |
| B1. Seated Dumbbell Curl | 3 | 12 |
| B2. 2 Arm Dumbbell Kickback | 3 | 12 |
| C1. Cable Bar Curl | 3 | 20 |
| C2. Rope Pressdown | 3 | 20 |
Friday: Legs
| Exercise | Sets | Reps |
| A1. Goblet Squat | 3 | 15 |
| A2. Leg Extension | 3 | 15 |
| B1. Romanian Deadlift | 3 | 15 |
| B2. Seated Leg Curl | 3 | 15 |
| Leg Press | 4 | 25 |
| C1. Seated Calf Raise | 3 | 20 |
| C2. Standing Calf Raise | 3 | 20 |
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Christopher Sandoli 
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