Brian's Bro Split - JEFIT

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Brian's Bro Split - JEFIT

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Brian's Bro Split

General

Intermediate

Dumbbell

Plan Details

The Brian's Bro Split routine by BrianButler3 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Based around my home gym

Routine detail

Day 1

Chest and Triceps

Est. 79 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

6 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Day 2

Legs

Est. 44 min

4 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 10 Reps

Day 3

Arms

Est. 79 min

10 exercises

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 10 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

6 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

6 Sets x 10 Reps

Reverse Grip Barbell Curl Demonstration

Reverse Grip Barbell Curl

3 Sets x 10 Reps

Overhand Wrist Roller Demonstration

Overhand Wrist Roller

3 Sets x 3 Reps

Underhand Wrist Roller Demonstration

Underhand Wrist Roller

3 Sets x 3 Reps

Day 4

Core

Est. 45 min

6 exercises

Bench Plank Demonstration

Bench Plank

3 Sets

Ab Roller Demonstration

Ab Roller

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

6 Sets x 10 Reps

Side Bridge Demonstration

Side Bridge

4 Sets

Day 5

Shoulders and Biceps

Est. 78 min

10 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

6 Sets x 10 Reps

Reverse Grip Barbell Curl Demonstration

Reverse Grip Barbell Curl

3 Sets x 10 Reps

Day 6

Back

Est. 48 min

5 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

6 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps