Bio-mechanic workout
Androkles avatar Androkles
Jul 21st 2017
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Bio-mechanic workout

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Strength and cadio training.
Cadio also contains tabata

Arms  7 exercises, 4 hrs 0 min
Dumbbell Bicep Curl exercise demonstration
Dumbbell Bicep Curl

9x40 reps

rest: 60s audio icon
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Dumbbell Alternating Tricep Extension exercise demonstration
Dumbbell Alternating Tricep Extension

9x40 reps

rest: 60s audio icon
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9x40 reps

rest: 60s
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

9x40 reps

rest: 60s audio icon
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Cable Tricep Pushdown (Rope) exercise demonstration
Cable Tricep Pushdown (Rope)

9x40 reps

rest: 60s audio icon
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Preacher Curl Machine exercise demonstration
Preacher Curl Machine

9x40 reps

rest: 60s audio icon
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4x10 reps

rest: 60s
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Back  4 exercises, 2 hrs 29 mins
Cable Seated Row exercise demonstration
Cable Seated Row

9x40 reps

rest: 60s audio icon
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9x40 reps

rest: 60s
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Cable One-Arm Reverse Fly exercise demonstration
Cable One-Arm Reverse Fly

9x40 reps

rest: 60s audio icon
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Cable Shrug exercise demonstration
Cable Shrug

9x40 reps

rest: 60s audio icon
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Ben  6 exercises, 3 hrs 53 mins
Smith Machine Squat exercise demonstration
Smith Machine Squat

9x40 reps

rest: 60s audio icon
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Dumbbell Stiff-Leg Deadlift exercise demonstration
Dumbbell Stiff-Leg Deadlift

9x40 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

9x40 reps

rest: 60s audio icon
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Machine Single-Leg Extension exercise demonstration
Machine Single-Leg Extension

9x40 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

9x40 reps

rest: 60s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

9x40 reps

rest: 60s audio icon
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Chest n Shoulder  4 exercises, 2 hrs 30 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

9x40 reps

rest: 60s audio icon
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9x40 reps

rest: 60s
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Cable Lateral Raise exercise demonstration
Cable Lateral Raise

9x40 reps

rest: 60s audio icon
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9x40 reps

rest: 60s
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