First workout was an easy 35 min run. For the strength session we work on shoulders, back, and arms.

Running

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

NOTE: 2 sec descend, 1 sec pause at bottom of each rep

Dumbbell seated shoulder press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

NOTE: slow and controlled

Pull-up

Complete exercises consecutively, then rest. Perform drop set for final set

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Use rope attachment at shoulder level height
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Side Raise | Cable Face Pulls

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

* Work both arms

Perform drop set for final set

Dumbbell single arm row

Complete exercises consecutively, NO REST.

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Arm Blaster Superset

Run | Shoulders | Back | Arms

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Misha SWB

9 Mile Run

Upper Body Push | Lower Body Pull | Run

Shoulders & Arms | Run

Quad Focused Leg Day

Push & Pull Hypertrophy | HIIT Circuit

Shoulders | Arms | Run

Back Day

Shoulders | Core | Cardio

Cardio of choice

Legs

Chest | Arms | Incline Walk

Back Interval Circuit

Shoulders & Core Circuit | Incline Walk

Lower Body Circuit | Incline Walk

Back | Pull Day | Incline Walk

Upper Body Circuit | Incline Walk

Shoulders | Pull | Arms | Core

Long Run

Glutes | Hamstrings | Core

Easy 7 Mile Run

Quad Leg Day | Core

12 Mile Long Run

Run | Push | Pull

Glutes & Hamstrings | Core

8 mile progression run

Quad Focused Leg Day | Core

Run | Shoulders | Back | Arms

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