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The bro'ist workout ever, bro. October 2016
General
Intermediate
Dumbbell
Plan Details
The The bro'ist workout ever, bro. October 2016 routine by thelukeburnett is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For true bro's
Routine detail
Mon
Chest
Est. 73 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12,10,8,5 Reps
Dumbbell Fly
4 Sets x 12,10,8,5 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,5 Reps
Dumbbell Press (Close Grip)
4 Sets x 12,10,8,5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12,10,8,5 Reps
Tue
Back
Est. 51 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,5 Reps
Cable Seated Row
4 Sets x 12,10,8,5 Reps
T Bar Row
4 Sets x 12,10,8,5 Reps
Cable V-Bar Row
4 Sets x 12,10,8,5 Reps
Wed
Legs
Est. 42 min
5 exercises
Machine Leg Press
4 Sets x 12,10,8,5 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,5 Reps
Machine Leg Extension
4 Sets x 12,10,8,5 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,5 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Thu
Shoulders
Est. 63 min
8 exercises
Barbell Military Press
4 Sets x 12,10,8,5 Reps
Dumbbell Alternating Front Raise
4 Sets x 12,10,8,5 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12,10,8,5 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,5 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12,10,8,5 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,5 Reps
Weight Plate Front Raise
4 Sets x 12,10,8,5 Reps
Barbell Upright Row
4 Sets x 12,10,8,5 Reps
Fri
Arms
Est. 63 min
8 exercises
Barbell Curl
4 Sets x 12,10,8,5 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,8,5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12,10,8,5 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,5 Reps
Dumbbell Press (Close Grip)
4 Sets x 12,10,8,5 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12,10,8,5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,5 Reps
