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Broderick New Workout Program
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Broderick New Workout Program routine by ahmadmosley is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Build Muscle
Routine detail
Mon
Chest + Triceps
Est. 0 min
10 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
5 Sets x 5 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Fly
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Tue
Back + Biceps
Est. 0 min
10 exercises
Elliptical Training
1 Set
Smith Machine Shrug
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Thu
Leg
Est. 0 min
5 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Fri
Chest + Arms
Est. 0 min
10 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
5 Sets x 5 Reps
Machine Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Sun
Full Body
Est. 0 min
15 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
