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Hi, I am 45 male and would like to review my work outs

SUNDAY - RUN 12 KMS ON A TREADMILL IN 60 MINS - FOLLOWED BY CHEST AND ARMS ( BENCH PRESS/ CURLS ) + ABS WORKOUT
TUESDAY - RUN 12 MS ON A TREADMILL IN 60 MINS - FOLLOWED BY SQUATS - PULL UPS AND SHOULDER EXPERCISE
THURSDAY -RUN 12 MS ON A TREADMILL IN 60 MINS - FOLLOWED BY CHEST AND ARMS ( BENCH PRESS/ CURLS ) + ABS WORKOUT

What are your goals?

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

That does look pretty bad, but we'll wait for the goals.

@dtony2:

1 - If your goal is to increase your muscle size and/or strength, it would be better to do your running after doing weights.

2 - Your legs and back make up 2/3 of your musculature, yet your program trains them 1/3 of the time. A weak back, in particular, will adversely affect your posture as you grind out all that running.

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Thanks, TimD

12 KMS ON A TREADMILL IN 60 MINS 3 times a week will make you better at that distance and speed but that's about it. To properly train your heart and lungs you need to vary the duration and intensity. To prevent repetitive strain injuries, it's also a good idea to cross train in a variety of activities.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

How about some details about the actual workouts. Saying that monday is chest day doesn't really give us a clue what you are trying to do.

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Prove the impossible!

Instead of running for 12kms 60minutes, how about sprinting as fast as you can for 1 minute, 3 times a week?

Way too much running for almost any goals (except endurance running).

No rows.

Bench twice makes no sense when you're doing legs once.

Too little leg work. I'm OK with no DL if you squat more, or do some unilateral leg work.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

why is this too much running? running about 10-15km three times per week is a good way to be overall fit. i think he could still build some muscle and strength.

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"his hands can't hit what his eyes can't see" - muhammad ali

For what goal? Improving endurance running. For general fitness 20-30 minute 2 or 3 times per weeks is plenty. Won't build muscle, for goodness sakes, and strength only if you're incredibly weak to start with.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

you got me wrong or i got you wrong.

i mean it's possible to run that often and long to build a good stamina and beside also benefit from working out.

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"his hands can't hit what his eyes can't see" - muhammad ali

Two days have passed, and no reply from dtony2. Hopefully we didn't scare him off.

Running 12km/hr (~7.5mi/hr) is a good intermediate runner -an 8 minute mile. That's probably the focus of his exercise program - he isn't running just for overall fitness.

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Thanks, TimD

yes, 12 km/h is good!

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"his hands can't hit what his eyes can't see" - muhammad ali