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Brogrammer workout
General
Advanced
Machine strength
Plan Details
The Brogrammer workout routine by nicoolai is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Bains backbreaker
Est. 152 min
8 exercises
Dumbbell One-Arm Row
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Elevated Row
6 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Any
Shoulders
Est. 129 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Any
Shit your pants
Est. 142 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
8 Sets x 8 Reps
Any
Chest and Triceps
Est. 125 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Landmine Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
