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Below is the Brawn workout Routine.


 

 

The core compound exercises:

Squat

Bench Press

Chins

Seated shoulder press

Deadlift or stiff deadlift

Dips

 

Accessory exercises added for:

Calves

Core

Rotator Cuff

Bicep

Forearm/Grip

Neck

 

Put it all together and it looks like:

Monday

Squat – back or front: 3 sets of 5 reps

Bench press: 3 sets of 5 reps

Chin-ups (preferably weighted): 3 sets of 8-10 reps

Standing calf raises: 2-3 sets of 10-12 reps

Planks (see photo below): 2 sets, 60 second holds

Crunches: 2 sets of 15 reps

Neck plate raises and bridges

 

Thursday

Seated shoulder press or overhead Barbell press: 3 sets of 5 reps

Deadlift or Romanian deadlift or leg press: 3 sets of 8-12 reps

Dips (preferably weighted): 3 sets of 8-12 reps

Barbell Curls: 3 sets of 8-12 reps

YTWL (rotator cuff) - click on link to see youtube video of exercise.

Forearm/grip work

 

Plank Example

Plank example