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Runner A B C
Bulking
Intermediate
Dumbbell
Plan Details
The Runner A B C routine by marciocheccucci is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
B
Est. 56 min
9 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Crunch with Hands Overhead
4 Sets x 20 Reps
Any
C
Est. 62 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Smith Machine Toe Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Stability Ball Pull-In
4 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Any
A
Est. 51 min
9 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
