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5 Day Plan Bro Split
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Plan Bro Split routine by Jekobe23 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Classic actually good bro split.
Routine detail
Mon
Back and Biceps
Est. 0 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Tue
Chest and Triceps
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Wed
Legs and Abs
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Step Machine
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
Thu
Rest day
Est. 0 min
0 exercises
This day is empty
Fri
Back shoulders and biceps
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Sat
Heat triceps and Abs
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Sun
Rest day
Est. 0 min
0 exercises
This day is empty
