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3Day Full for running
AUDIO TIP
General
Intermediate
None
Plan Details
The 3Day Full for running routine by ronnakritu is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 Day Upper lower and core build balance for muscle and performance running
Routine detail
Day 1
Upper
Est. 58 min
7 exercises
Push-Up
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Day 2
Lower
Est. 47 min
6 exercises
Dumbbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Band Hamstring Stretch
4 Sets x 10 Reps
Kettlebell Swing
4 Sets x 10 Reps
Day 3
Core
Est. 54 min
6 exercises
Dead Bug
4 Sets x 20,15,15,15 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Plank
4 Sets
Side Plank
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Mountain Climber
4 Sets x 30 Reps
Day 4
Fullbody in 1
Est. 44 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
