Long Distance training

Embark on an 8-week journey designed to elevate your endurance and strength with our Long Distance Training program. Committing to six days a week, you'll engage in a balanced mix of upper body workouts focusing on the chest, arms, back, and shoulders, utilizing a variety of equipment including dumbbells, cables, and machines. Each session is crafted to push your limits, ensuring you build muscle while enhancing your overall stamina. Get ready to transform your fitness level and achieve your long-distance goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Chin-Up (Bodyweight)

Lower Chest & Arms

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Seated Military Press (Smith Machine)

Behind-The-Neck Press (Smith Machine)

Back & Delts

Belt Squat

Seated Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Legs

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Tricep Rope Push Down (Cable)

Back & Arms

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Machine)

Front Raise

Single Arm Rear Delt Fly

Upper Chest & Delts

Leg Press

Bulgarian Split Squat (Dumbbell)

Legs again

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