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Brolic Runner
Sport
Beginner
Machine strength
Plan Details
The Brolic Runner routine by Ty82 is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
Back
Est. 41 min
5 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Tue
Delts
Est. 40 min
5 exercises
V-Up
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Wed
Biceps
Est. 40 min
5 exercises
Reverse Crunch
4 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Thu
Triceps
Est. 40 min
5 exercises
Decline Crunch
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Sun
Chest
Est. 43 min
5 exercises
Machine Ab Crunch
2 Sets x 50 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
