# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DS5Hy87jZ7l
- **Gondola URL:** https://gondola.cc/posts/38408516-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f17d97dec6.jpg
- **Posted:** 2025-12-30T15:25:14.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

The work:

Monday: Full Body Anterior 
Back Squat 8,6,5,Failure
Incline DB Bench 10,6,5,Failure
Leg Extension 12,10,8
Shoulder Press 10,8,6
Dips 2xFailure
Pec Fly 2xFailure
Curls 2xFailure
Ab Roll Out 2x12-15

Tuesday: Zone 2
Run 45-60 Mins in Zone 2 or Low Zone 3

Wednesday: Full Body Posterior
Trap Bar Deadlift 6,6,5,5
Weighted Pull Ups 8,6,4,Failure
Barbell Rows 8,6,5,5
DB RDL 8,6,6
Single Arm Cable Row 8,6,Failure
Hammer Curls 12,10,8
Rope Tricep Extension 15,12,10
DB Side Bends 2x20 Ea

Thursday: Tempo Session
1.55 Mi Warm Up
.25 Mi Push under 6 Min/Mi 
Rest 1 Min x 10
1.55 Mi Cool Down

Friday: Full Body Mix
RFE Split Squat 6,6,5
Barbell Bench Press 6,6,5
Single Leg RDL 8,6,5
Incline Chest Supported Row 8,8,6
Deficit Push Up + Close Grip Pull Down 2xFailure
Seated Curls + DB Skull Crushers 2xFailure
Farmers Carry 3x40m

Saturday: Long Run
11.5 Mi (my current status. Increasing every week)

Sunday: 
Sauna 20 Mins
Mobility 20 Mins
10k steps
Eat + Hydrate 
Sleep like a baby

#fitness #workoutprogram #gymmotivation #fit #runners #hybridathlete

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## Tags

gymmotivation, fit, hybridathlete, workoutprogram, fitness, runners

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