Brogrammer workout*

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0 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Bains backbreaker 14 exercises, 3 hrs 58 mins

Dumbbell One-Arm Row	10x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 120s
Machine Seated Row	5x8 reps	rest: 120s
Machine Vertical Row (Close Grip)	5x8 reps	rest: 120s
Machine Reverse Fly	4x8 reps	rest: 120s
Cable Shoulder Extension	4x10 reps	rest: 180s
Cable Elevated Row	6x8 reps	rest: 120s
Barbell Row	5x8 reps	rest: 120s
Barbell Curl	4x8 reps	rest: 120s
Cable Dual Overhead Curl	5x8 reps	rest: 120s
Dumbbell One-Arm Preacher Curl	6x8 reps	rest: 120s
Barbell Preacher Curl	4x10 reps	rest: 180s
Preacher Curl Machine	6x10 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 180s

Shoulders 9 exercises, 2 hrs 6 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 120s
Barbell Shoulder Press	4x8 reps	rest: 120s
Machine Shoulder Press	5x8 reps	rest: 120s
Cable Reverse Fly	4x8 reps	rest: 120s
Barbell Reverse Curl	4x8 reps	rest: 120s
Barbell Wrist Curl (Palms Up)	4x8 reps	rest: 120s
Barbell Wrist Curl (Palms Down)	4x10 reps	rest: 180s
Barbell Shrug	5x10 reps	rest: 180s

Shit your pants 10 exercises, 2 hrs 47 mins

Barbell Squat	5x8 reps	rest: 180s
Barbell Deadlift	5x8 reps	rest: 180s
Machine Leg Extension	4x8 reps	rest: 180s
Machine Hip Adduction	4x8 reps	rest: 180s
Parallel Bar Hip Raise	4x8 reps	rest: 60s
Cable Kneeling Crunch	4x10 reps	rest: 180s
Dumbbell Side Bend	8x8 reps	rest: 180s
Machine Leg Press	4x8 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 180s
Bench Weighted Decline Crunch	4x10 reps	rest: 180s

Chest and Triceps 12 exercises, 3 hrs 37 mins

Dumbbell Bench Press	5x10 reps	rest: 180s
Barbell Bench Press	6x4 reps	rest: 180s
Machine Incline Chest Press	4x10 reps	rest: 180s
Dumbbell Incline Bench Press	5x4 reps	rest: 180s
Barbell Incline Bench Press	6x10 reps	rest: 180s
Dumbbell Fly	4x10 reps	rest: 180s
Cable Incline Fly	4x4 reps	rest: 180s
Smith Machine Decline Bench Press	5x4 reps	rest: 180s
Machine Fly	4x4 reps	rest: 180s
Cable Tricep Pushdown (Rope)	4x4 reps	rest: 180s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 180s
Barbell Tricep Extension	4x10 reps	rest: 180s