Brodins Gift
General
Beginner
Machine strength
Plan Details
The Brodins Gift routine by bicboiz is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Tris 1
Est. 41 min
9 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Dip
2 Sets x 99 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Cable High Pulley Tricep Extension
2 Sets x 8 Reps
Day 2
Back/Biceps 1
Est. 42 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Pull-Up
2 Sets x 99 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Cable Standing Curl
2 Sets x 8 Reps
Day 3
Shoulders/Legs 2
Est. 27 min
9 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Straight Bar Cable Raise (overhand)
2 Sets x 8 Reps
Straight Bar Cable Raise (underhand)
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 4
Chest/Tris 2
Est. 42 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Dip
2 Sets x 99 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Cable Tricep extensions (last set is drop set)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Day 5
Back/Biceps 2
Est. 26 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 6
Shoulders/Legs 1
Est. 28 min
9 exercises
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Front Raise
2 Sets x 8 Reps
Ben Pakulski Read Delt Ex
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 7
Core (pick 3)
Est. 14 min
4 exercises
Weight Plate Russian Twist
1 Set x 8 Reps
Plank
1 Set
Air Bike
3 Sets x 8 Reps
Sit-Up
1 Set x 8 Reps
