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
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Day 2
Biceps
Est. 67 min
6 exercises
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Standing Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Day 3
Wings
Est. 64 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Day 4
Triceps
Est. 63 min
6 exercises
Dip
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Day 5
Shoulder
Est. 49 min
6 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Day 6
Legs and Biceps
Est. 52 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Day 6
Legs
Est. 52 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Day 8
Abs
Est. 112 min
16 exercises
Plank
3 Sets
Leg Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Cobra
3 Sets
Frog Sit-Up
3 Sets x 15 Reps
Downward Facing Dog
3 Sets x 15 Reps
Alternating Reach and Catch
3 Sets x 15 Reps
Alternating Leg Bridge
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 15 Reps
Hundreds
3 Sets x 15 Reps
