Broc’s Resensitization Protocol
General
Intermediate
Machine strength
Plan Details
The Broc’s Resensitization Protocol routine by broccoli_boi is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Constantly changing but something I do
Routine detail
Mon
Back + Legs
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Lat prayer
3 Sets x 12 Reps
Nordic Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Wed
Chest
Est. 0 min
5 exercises
Larsen Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Thu
Legs
Est. 0 min
5 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Nordic Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Fri
Shoulders + Back
Est. 0 min
5 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Behind back barbell press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Sat
Chest + Bicep
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
