Dude Bro Split
Cutting
Intermediate
Dumbbell
Plan Details
The Dude Bro Split routine by pagliano.christopher is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This 3-day split routine takes out all of the guess work for you. It is a complete, full body plan that needs only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench. The program description looks like this: Day 1: Chest/Shoulder/Tricep 10 exercises, session length is 71-minutes, 3 sets x 8-12 repetitions. Day 2: Back/Bicep/Forearm 10 exercises, 69-minutes session, 3-4 sets each x 6-12 repetitions. Day 3: Legs/Calf/Core 10 exercises, 60-minute session, 3 sets x 8-12 repetitions. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Legs
Est. 53 min
4 exercises
Kettlebell Pistol Squat
2 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 40 Reps
Dumbbell Deadlift
2 Sets x 30 Reps
Dumbbell Calf Raise
5 Sets x 50 Reps
Tue
Abs and Lower Back
Est. 27 min
4 exercises
Dumbbell Bent-Over Row
2 Sets x 20 Reps
Barbell Ab Rollout
2 Sets x 15 Reps
Stability Ball Crunch
2 Sets x 30 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Wed
Back and Pecs
Est. 34 min
5 exercises
Dumbbell Reverse Fly
2 Sets x 15 Reps
Weighted Pull-Up
2 Sets x 20 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell Fly (Stability Ball)
2 Sets x 15 Reps
Single-Leg Push-Up
2 Sets x 40 Reps
Thu
Shoulder, Bi and Tri
Est. 43 min
7 exercises
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell Seated Tricep Press
2 Sets x 15 Reps
Push-Up
2 Sets x 20 Reps
Push-Up (Close Hand)
2 Sets x 20 Reps
Fri
Friday
Est. 6 min
1 exercise
Weight Plate Pinch
2 Sets x 20 Reps
