Brofost
2017 Workout
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2017 Workout routine by Brofost is a 10 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Swurf....
Mon
Tue
Wed
Thu
Fri
Any
Any
Any
Any
Any
Shoulders
Est time: 143 min
26 exercises
Dumbbell Seated One-Arm Shoulder Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Weight Plate Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
![[ - - - - - - - - - - Optional - - - - - - - - - - ] Demonstration](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fimages%2Fbodyparts2%2Fcardio.png&w=384&q=75)
[ - - - - - - - - - - Optional - - - - - - - - - - ]
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:30
Dumbbell Seated Arnold Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Upright Row
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Tri-Set Dumbell Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
[ - - - - - - - - - - Optional - - - - - - - - - - ]
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:30
Cross Body Crunch
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Oblique Crunch
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:10
Bench Weighted Decline Crunch
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Ab Coaster
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Lateral Raise (Prone)
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Skull Crusher (Reverse Grip)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Weighted Tricep Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
EZ Bar Preacher Curl (Close Grip)
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Sauna
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:30
Rear Delt Extensions
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Rope Cardio
Forearms
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
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