4. Big Guns (Bi's / Tri's)
b0ngg0 avatar b0ngg0
Oct 5th 2018
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4. Big Guns (Bi's / Tri's)

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Biceps Routine (wk. 4-6)  3 exercises, 17 mins
Barbell Curl exercise demonstration
Barbell Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Barbell Bicep Drag Curl exercise demonstration
Barbell Bicep Drag Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Biceps Routine (wk. 7-9)  3 exercises, 17 mins
Barbell Preacher Curl exercise demonstration
Barbell Preacher Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Barbell Bent-Over Row (Reverse Grip) exercise demonstration
Barbell Bent-Over Row (Reverse Grip)

4x14,12,10,8 reps

rest: 60s audio icon
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Barbell Bicep Drag Curl exercise demonstration
Barbell Bicep Drag Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Biceps Routine (wk. 10-12)  4 exercises, 23 mins
Barbell Bent-Over Row (Reverse Grip) exercise demonstration
Barbell Bent-Over Row (Reverse Grip)

4x14,12,10,8 reps

rest: 60s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Barbell Bicep Drag Curl exercise demonstration
Barbell Bicep Drag Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Dumbbell Alternating Hammer Curl exercise demonstration
Dumbbell Alternating Hammer Curl

4x14,12,10,8 reps

rest: 60s audio icon
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Triceps Routine 1  2 exercises, 9 mins
Barbell Bench Press (Close Grip) exercise demonstration
Barbell Bench Press (Close Grip)

3x14,12,10 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x14,12,10 reps

rest: 60s audio icon
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Triceps Routine 2  2 exercises, 9 mins
Barbell Overhead Tricep Extension exercise demonstration
Barbell Overhead Tricep Extension

3x14,12,10 reps

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

3x14,12,10 reps

rest: 60s audio icon
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Triceps Routine 3  2 exercises, 9 mins
Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x14,12,10 reps

rest: 60s audio icon
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Bench Dip exercise demonstration
Bench Dip

3x14,12,10 reps

rest: 60s audio icon
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