Runner Strength
Sport
Intermediate
Machine strength
Plan Details
The Runner Strength routine by janpatrick is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Runner strength
Routine detail
Day 1
Legs, core and abs
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Bridge
3 Sets
Crunch
3 Sets x 25 Reps
Side Plank
3 Sets
Day 2
Chest and arms
Est. 49 min
7 exercises
Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Day 3
Back, shoulders and core
Est. 47 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Bridge
3 Sets
Plank
3 Sets
