01 - Bro Split 4x12
General
Intermediate
Machine strength
Plan Details
The 01 - Bro Split 4x12 routine by kingodin2 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! Where is my workout? If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". Renaming Workout Days Swipe left to rename, change the status or duplicate workout days. Changing Default Reps and Starting Weight Swipe left on the exercise cell and tap the edit icon.
Routine detail
Mon
2 Chest
Est. 65 min
6 exercises
Dumbbell Decline Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Wrist Circles
4 Sets x 24 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Mon
1 Chest
Est. 64 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Wrist Circles
4 Sets x 24 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Tue
2 Arms
Est. 66 min
7 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Tue
1 Arms
Est. 57 min
6 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Wed
2 Legs Gym
Est. 60 min
8 exercises
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Wed
1 Legs Home
Est. 96 min
10 exercises
Dumbbell Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Plank
4 Sets
Side Bridge
4 Sets
Thu
1 Shoulders
Est. 81 min
9 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 15 Reps
Cable External Rotation
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Thu
2 Shoulders
Est. 74 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Fri
2 Back
Est. 74 min
8 exercises
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Fri
1 Back
Est. 72 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
