Brolic Runner
Ty82 avatar Ty82
Nov 1st 2018
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Brolic Runner

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4 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Delts  5 exercises, 39 mins
V-Up exercise demonstration
V-Up

4x10 reps

rest: 60s audio icon
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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

4x8 reps

rest: 60s audio icon
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Machine Shoulder Press exercise demonstration
Machine Shoulder Press

4x8 reps

rest: 60s audio icon
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Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

4x8 reps

rest: 60s audio icon
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Leverage Machine Shrug exercise demonstration
Leverage Machine Shrug

4x8 reps

rest: 60s audio icon
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Biceps  5 exercises, 40 mins
Reverse Crunch exercise demonstration
Reverse Crunch

4x10 reps

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

4x8 reps

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

4x8 reps

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

4x8 reps

rest: 60s audio icon
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Dumbbell Upright Row exercise demonstration
Dumbbell Upright Row

4x8 reps

rest: 60s audio icon
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Triceps  5 exercises, 39 mins
Decline Crunch exercise demonstration
Decline Crunch

4x10 reps

rest: 60s audio icon
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Cable High Pulley Tricep Extension exercise demonstration
Cable High Pulley Tricep Extension

4x8 reps

rest: 60s audio icon
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Cable One-Arm Tricep Pushdown (Reverse Grip) exercise demonstration
Cable One-Arm Tricep Pushdown (Reverse Grip)

4x8 reps

rest: 60s audio icon
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Machine Tricep Extension exercise demonstration
Machine Tricep Extension

4x8 reps

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

4x8 reps

rest: 60s audio icon
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Chest  5 exercises, 42 mins
Machine Ab Crunch exercise demonstration
Machine Ab Crunch

2x50 reps

rest: 60s audio icon
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Machine Assisted Dip exercise demonstration
Machine Assisted Dip

4x8 reps

rest: 60s audio icon
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Leverage Incline Chest Press exercise demonstration
Leverage Incline Chest Press

4x8 reps

rest: 60s audio icon
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Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

4x8 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x8 reps

rest: 60s audio icon
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