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Brogrammer workout*
General
Advanced
Machine strength
Plan Details
The Brogrammer workout* routine by Webbanditten is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
Bains backbreaker
Est. 239 min
14 exercises
Machine Reverse Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Elevated Row
6 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Machine Seated Row
5 Sets x 8 Reps
Machine Vertical Row (Close Grip)
5 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 8 Reps
Dumbbell One-Arm Row
10 Sets x 8 Reps
Wed
Shoulders
Est. 126 min
9 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Thu
Shit your pants
Est. 168 min
10 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Side Bend
8 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Sun
Chest and Triceps
Est. 217 min
12 exercises
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 4 Reps
Machine Fly
4 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 4 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 4 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 4 Reps
Smith Machine Decline Bench Press
5 Sets x 4 Reps
