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Bro Split

mdaley2

Apr 1st 2014

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Bro Split

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4 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Body Part Split

Monday
Tuesday
Wednesday
Thursday
Friday

Back 5 exercises, 40 mins

	Barbell Deadlift	4x8 reps	rest: 120s
	Weighted Pull-Up	4x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Machine Inverted Row	3x8 reps	rest: 60s

Chest 5 exercises, 40 mins

	Barbell Incline Bench Press	4x8 reps	rest: 60s
	Barbell Bench Press	4x8 reps	rest: 60s
	Dumbbell Incline Fly	3x12 reps	rest: 60s
	Dumbbell Decline Press	3x12 reps	rest: 60s
	Dip	3x12 reps	rest: 60s

Legs 5 exercises, 35 mins

	Barbell Front Squat	4x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Dragon Flag	3x8 reps	rest: 60s
	Barbell Ab Rollout	3x8 reps	rest: 60s

Shoulders and Abs 5 exercises, 35 mins

	Dumbbell Shoulder Press	4x8 reps	rest: 60s
	Dumbbell Lateral Raise	4x8 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	Weight Plate Front Raise	3x8 reps	rest: 60s
	Weight Plate Shrug	3x8 reps	rest: 60s

Arms 6 exercises, 49 mins

	Barbell Curl	4x8 reps	rest: 60s
	Dumbbell Alternating Incline Curl	4x8 reps	rest: 60s
	Dumbbell Hammer Curl	4x8 reps	rest: 60s
	Weighted Tricep Dip	4x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s

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