kalpana.dawonauth

Aug 8th 2022

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Bro split

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Triceps 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s

Back & Biceps 8 exercises, 0 min

Barbell Bent-Over Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Lower A 8 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Arms 10 exercises, 0 min

Dumbbell Seated Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Chest & Back 6 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s

Lower B 6 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s