5 Day Plan Bro Split

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7 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Classic actually good bro split.

Back and Biceps 9 exercises, 0 min

Pull-Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 120s
Machine Seated Row	3x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 120s
Barbell Row	3x10 reps	rest: 120s
Dumbbell Incline Curl	3x10 reps	rest: 120s
Preacher Curl Machine	3x10 reps	rest: 120s
EZ Bar Curl	3x10 reps	rest: 120s
Dumbbell Hammer Curl	3x10 reps	rest: 120s

Chest and Triceps 9 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Cable Lower Chest Raise	3x10 reps	rest: 120s
Cable Cross-Over	3x10 reps	rest: 120s
Machine Inner Chest Press	3x10 reps	rest: 120s
Dip	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Dumbbell Seated Tricep Press	3x10 reps	rest: 120s
Machine Tricep Extension	3x10 reps	rest: 120s

Legs and Abs 8 exercises, 0 min

Rest day 0 exercises, 0 min

Back shoulders and biceps 10 exercises, 0 min

Dumbbell Lateral Raise	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Machine Shoulder Press	3x10 reps	rest: 120s
Cable Lateral Raise	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Machine Seated Row	3x10 reps	rest: 120s
Machine Back Extension	3x10 reps	rest: 120s
Preacher Curl Machine	3x10 reps	rest: 120s
Dumbbell Hammer Curl	3x10 reps	rest: 120s
Machine Ab Crunch	4x15 reps	rest: 90s

Heat triceps and Abs 10 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 120s
Dumbbell Incline Fly	3x10 reps	rest: 120s
Leverage Incline Chest Press	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Dip	3x10 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 120s
Machine Ab Crunch	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Leg Pull-In	3x20 reps	rest: 60s
Crunch	3x25 reps	rest: 60s