Modern Lifting 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

Chest + Triceps 8 exercises, 59 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Bench Press	4x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Fly	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s

Back + Biceps 8 exercises, 57 mins

Treadmill Running	0x0 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
EZ Bar Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,8,6 reps	rest: 60s
Cable One-Arm Bicep Curl	4x12,10,8,6 reps	rest: 60s
Step Machine	0x0 reps	rest: 10s

Legs + Shoulders 8 exercises, 59 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Deep Squat	4x5 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Cable Lateral Raise	4x12,10,8,6 reps	rest: 60s
Cable Rope Face Pull	4x12,10,8,6 reps	rest: 60s

Chest + Triceps 8 exercises, 58 mins

Treadmill Running	0x0 reps	rest: 10s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Fly	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
Cable Tricep Kickback	4x12,10,8,6 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s

Back + Biceps 7 exercises, 48 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Deadlift	4x5 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Machine Seated Row	4x12,10,8,6 reps	rest: 60s
Cable Standing Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,8,6 reps	rest: 60s
Barbell Preacher Curl	4x12,10,8,6 reps	rest: 60s