Betty’s Lean Mean Training Routine

Full body routine to supplement a running program.

Rep range is 8-12 apart from abs at the end of the session which is AMRAP = As Many Reps As Possible

For 8-12 select a weight you can do around 10 reps for (quite challenging) and once you can achieve 3 sets of 12, move up a weight the next week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

1km Row

Goblet Squat

Overhead Press (Barbell)

Wide Grip Lat Pulldown

Incline Bench Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Leg Raise (Captain's Chair)

Deadlift (Barbell)

Squat (Smith Machine)

Seated Overhead Press (Dumbbell)

Single Arm Row (Dumbbell)

Lateral Raise (Cable)

Oblique Crunch

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