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Redbeard's 3 Day Running Routine
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Redbeard's 3 Day Running Routine routine by Griffin7 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
A three day routine split into upper, lower and core workouts. Primarily for running but you can use it however you desire
Routine detail
Day 1
Workout Day 1 - Upper Body
Est. 56 min
7 exercises
Rowing
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Day 3
Workout Day 2 - Lower Body
Est. 50 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Day 5
Workout Day 3 - Core
Est. 38 min
8 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Bird Dog
3 Sets x 8 Reps
