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Runner Workout
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Runner Workout routine by charandal is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Starting with Sarah
Routine detail
Day 1
Legs
Est. 137 min
11 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Hip Abductor In
2 Sets x 15 Reps
Hip Abductor Out
2 Sets x 15 Reps
Squat
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Machine Back Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 2
Back and Core
Est. 45 min
11 exercises
Step Machine
1 Set
Machine Shoulder Press
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Squat
2 Sets x 10 Reps
Machine Back Extension
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Stationary Bike
1 Set
Day 3
Ben Upper Body
Est. 189 min
13 exercises
Recumbent Bike
1 Set
Preacher Curl Machine
2 Sets x 8 Reps
Machine Tricep Extension
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Hip Abductor In
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Walking
1 Set
