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3 Day for Running
Sport
Intermediate
Machine strength
Plan Details
The 3 Day for Running routine by tfinger is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
My routine for getting back into running.
Routine detail
Mon
Day 1
Est. 49 min
9 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Wed
Day 2
Est. 129 min
11 exercises
Walking
1 Set
Machine Fly
3 Sets x 8 Reps
Stationary Bike
1 Set
Preacher Curl Machine
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Ab Roller
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
Fri
Day 3
Est. 116 min
10 exercises
Walking
1 Set
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
