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5 Day - Bro Split
Bulking
Intermediate
None
Plan Details
The 5 Day - Bro Split routine by brendanz is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 81 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Tue
Back
Est. 71 min
7 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
cable seated row (Wide grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Wed
Shoulders
Est. 70 min
7 exercises
Cable Lateral Raise
4 Sets x 8 Reps
Laying Cable Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Thu
Arms
Est. 53 min
8 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Fri
New Day
Est. 0 min
0 exercises
This day is empty
Sat
New Day
Est. 0 min
0 exercises
This day is empty
Sun
Legs
Est. 79 min
10 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Plank
4 Sets
Reverse Crunch
4 Sets x 8 Reps
