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Grayson’s Bro Split V1.0

graysonisley

Feb 12th 2023

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Grayson’s Bro Split V1.0

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

For the hardened only

Day 3
Day 2
Day 1
Day 4

Legs & Core 9 exercises, 0 min

		7x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s

Chest, Triceps & Cardio 8 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Treadmill Running	3x8 reps	rest: 60s

Back, Biceps & Core (Obliques) 11 exercises, 0 min

	Pull-Up	3x8 reps	rest: 60s
	Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Preacher Curl Machine	3x8 reps	rest: 60s
	Cable Rope Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Spider Curl	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Side Plank	3x8 reps	rest: 60s

Shoulders & Arms 11 exercises, 0 min

	Barbell Military Press	3x8 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Cable Rope Hammer Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	Cable Lateral Raise	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

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