BRO split - JEFIT

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BRO split - JEFIT

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BRO split

General

Beginner

Machine strength

Plan Details

The BRO split routine by ravindrangopikrishnan is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.

This is a workout plan created by Gopi Krishnan inorder for beginners to achieve a general fitness. The workout plan is designed in such a way that it focuses on each muscle group on a specific day so that the muscle growth is optimal and sufficient rest time is attained.

Routine detail

Day 1

Chest

Est. 67 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 15 Reps

Day 2

Biceps

Est. 67 min

6 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Day 3

Wings

Est. 64 min

6 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Day 4

Triceps

Est. 63 min

6 exercises

Dip Demonstration

Dip

4 Sets x 15 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 15 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 15 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 15 Reps

Day 5

Shoulder

Est. 49 min

6 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Day 6

Legs

Est. 52 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 15 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Day 6

Legs and Biceps

Est. 52 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

Day 8

Abs

Est. 112 min

16 exercises

Plank Demonstration

Plank

3 Sets

Leg Raise Demonstration

Leg Raise

3 Sets x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 15 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 15 Reps

Cobra Demonstration

Cobra

3 Sets

Frog Sit-Up Demonstration

Frog Sit-Up

3 Sets x 15 Reps

Downward Facing Dog Demonstration

Downward Facing Dog

3 Sets x 15 Reps

Alternating Reach and Catch Demonstration

Alternating Reach and Catch

3 Sets x 15 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

3 Sets x 15 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

3 Sets x 15 Reps

Hundreds Demonstration

Hundreds

3 Sets x 15 Reps