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Amir's Bro Split (NEW 1/5)
General
Beginner
Machine strength
Plan Details
The Amir's Bro Split (NEW 1/5) routine by SupaDupaChop is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Back/Bi
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 3
Workout 3
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Day 4
Chest/Tris
6 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 5
Legs
5 exercises
Smith Machine Front Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
