Bro splitt+ styrke og volum
Bulking
Advanced
Machine strength
Plan Details
The Bro splitt+ styrke og volum routine by DoYouEvenLiftBro88 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
- Dag 1 markløft +leggs - Dag 2 skulderpress + bryst - Dag 3 kropsvekt(chin/dips) - arms - Dag 4 knebøy + rygg - Dag 5 benkpress + skuldre
Routine detail
Day 1
Day #1 - rygg/bein
Est. 93 min
10 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Rack Pull
7 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Leg Curl (Prone)
6 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Day 2
Day #2 skuldre + Bryst
Est. 88 min
11 exercises
Dumbbell Seated Dublin Press
7 Sets x 5 Reps
Smith Machine Shoulder Press
7 Sets x 5 Reps
Machine Shoulder Press
7 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Cable Incline Fly
2 Sets x 15 Reps
Cable Decline Chest Fly
2 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Day 3
Day #3 armz+egenvekt
Est. 131 min
13 exercises
Dip
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
6 Sets x 10 Reps
Cable Rope Hammer Curl
6 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 15 Reps
Cable Shoulder Extension
6 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 21 Reps
Reverse Crunch
3 Sets x 99 Reps
Day 4
Day #4 bein/ Rygg
Est. 80 min
8 exercises
Dumbbell Squat
7 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Cable One-Arm Row
6 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Wood Chop
3 Sets x 25 Reps
Day 5
Day #5 bryst/skuldre
Est. 82 min
9 exercises
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
6 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 6
Workout Day #6
Est. 0 min
0 exercises
This day is empty
Day 7
Workout Day #7
Est. 62 min
1 exercise
Walking
1 Set
