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No Bro Split
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The No Bro Split routine by Ahmed_md is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Only Sunday Break
Routine detail
Day 1
Back & Biceps
Est. 60 min
6 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Incline Pullover
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
Chest + Delts
Est. 68 min
7 exercises
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Day 3
Legs
Est. 62 min
7 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Day 4
Side delt, Rear Delt, Traps, Triceps
Est. 59 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 5
Remaining
Est. 54 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Reverse Wrist Curl
4 Sets x 20 Reps
Cable Standing Reverse Curl
4 Sets x 20 Reps
Weight Plate Hand Squeeze
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
