BRABAT
General
Intermediate
Machine strength
Plan Details
The BRABAT routine by ramonrgomes is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Perna, peito, trÃceps e ombro
Est. 98 min
15 exercises
Barbell Bench Press
4 Sets x 10,8,6,6 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Dip
3 Sets x 10,8,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 10,8,6,6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 21 Reps
Machine Seated Leg Curl
4 Sets x 20,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 2
Abd, costas, bÃceps e antibraços
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 21 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 3
Descanço
Est. 0 min
0 exercises
This day is empty
Day 4
Perna, peito, trÃceps e ombro
Est. 125 min
16 exercises
Dumbbell Bench Press
4 Sets x 10,8,6,6 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20,10,8,6 Reps
Machine Leg Curl (Prone)
3 Sets x 21 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 5
Abd, costas, bÃceps e antibraços
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 21 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
