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Grayson’s Bro Split V1.0
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Grayson’s Bro Split V1.0 routine by graysonisley is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
For the hardened only
Routine detail
Day 1
Legs & Core
Est. 0 min
9 exercises
Box Squat
7 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell RDL
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Abdominal
3 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 2
Chest, Triceps & Cardio
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable bench Press
3 Sets x 8 Reps
Barbell French Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 3
Back, Biceps & Core (Obliques)
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Lat Pushdown
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Day 4
Shoulders & Arms
Est. 0 min
11 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Front Rope Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Whiskey Throttle 35
3 Sets
