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brooklyn lovan’s 4 Day Plan

brooklynellsworth

Jul 27th 2023

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brooklyn lovan’s 4 Day Plan

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7 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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Arms 6 exercises, 0 min

	Dumbbell Incline Curl	3x10 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
	Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
	Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s

Cardio 1 exercises, 0 min

3x10 reps

rest: 60s

Legs 6 exercises, 0 min

	Machine Calf Raise	3x10 reps	rest: 60s
	Dumbbell Lunge	3x10 reps	rest: 60s
	Dumbbell Squat	3x10 reps	rest: 60s
	Prisoner Squat	3x10 reps	rest: 60s
	Glute Kickback	3x10 reps	rest: 60s
	Single-Leg Kickback	3x10 reps	rest: 60s

Cardio 1 exercises, 0 min

3x10 reps • 25s

rest: 60s

Chest/Shoulders 6 exercises, 0 min

	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 60s
	Push-Up	3x10 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
	Dumbbell Decline Bench Press	3x10 reps	rest: 60s

New Workout 0 exercises, 0 min

Abs/Back 6 exercises, 0 min

	Air Bike	3x10 reps	rest: 60s
	Oblique Crunch	3x10 reps	rest: 60s
	Crunch	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s
	Dumbbell Deadlift	3x10 reps	rest: 60s

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