Tweaking the routine

[august vermont]

Tweaking the routine?

As a runner, over the past couple of months I've added weight lifting to my routine. Typically, my schedule has been 45 minutes 5.5 miles four days a week. No weights.

I'm interested in any comments on my selection of lifts. I don't have an interest in excessively bulking up, but increasing tone with some muscle development. Exercises that can be done conveniently for purposes of time are good.

Current routine:

Monday, Wednesday, Friday
Lifting: 35 minutes
Dumbbell Upright Rows 3x12 (Shoulders)
Dumbbell Front Raises 3x12 (Shoulders)
Dumbbell Bench 3x12 (Chest Compound)
Dumbbell Incline 3x12 (Chest)
Dumbbell Curls 3x12 (Biceps)
Cable Pushdowns 3x12 (Triceps)
Cardio: 30 minutes 3.5 miles

Tuesday, Thursday
Cardio: 30 minutes 3.5 miles

Considering adding six & reducing sets:

Monday, Wednesday, Friday
Lifting: ?? minutes
Dumbbell Upright Rows 2x12 (Shoulders)
Dumbbell Front Raises 2x12 (Shoulders)
Dumbbell Bench 3x12 (Chest Compound)
Dumbbell Incline 2x12 (Chest)
Dumbbell Curls 3x12 (Biceps)
Cable Pushdowns 2x12 (Triceps)
Dumbbell Shoulder Press 2x12 (Shoulders)
Dumbbell Bent Over Row 2x12 (Back)
Lever Seated Crunch 2x12 (Abs) or
Vertical Leg Raises 2 (Abs)
Pyramid Push Ups 12 (Chest Compound)
Smith Squats 3x12 (Lower Compound)
Cardio: 30 minutes 3.5 miles

Tuesday, Thursday
Cardio: 30 minutes 3.5 miles

 

[R.Lewis]

Both workouts are useless.

Your not even considering the rest of your body.
Your gonna end up with very bad muscle imbalences.


This is what you need to be doing, once a week.

1= 1exercise consisting of 5x5 or 3x12
For example, chest = 2 presses and 1 flye. I would suggest, dumbbell press 3x10, decline bench press 5x5 and cable flye 3x12.
This is if your working shoulders on the same day.
if not then

decline barbell press, incline barbell press, flat dumbbell press
then for shoulders, military press, dumbbell press and up right barbell row.


legs - 2squat, 1lunge

chest - 2 presses, 1 type of flye

shoulders - 1 upright row, 2 press

traps - 1shrug 1row

lats - 1wide grip pull, 1 close grip pull ups

core, dead lift, leg raises, crunches, side crunches and twists.

arms, (up to you)

post if you dont understand.

 

[august vermont]

Both workouts are useless.

Hmm.

Thanks for the comments, but one consideration is that I'm limited by the organization of the gym I use. Bench & barbell workouts can be hard to fit into a routine due to the unpredictable amount of usage on a given day.

So the exercises you listed, in your opinion, fit my goal? Such as...

Day 1
legs - 2squat, 1lunge
core, dead lift, leg raises, crunches, side crunches and twists.

Day 2
chest - 2 presses, 1 type of flye
shoulders - 1 upright row, 2 press

Day 3
traps - 1shrug 1row
lats - 1wide grip pull, 1 close grip pull ups

Day 4
arms, (up to you)