Blake’s Bro Spilts
General
Intermediate
Machine strength
Plan Details
The Blake’s Bro Spilts routine by bhevans2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General Bro-Split building plan for a 3-4 day per week schedule.
Routine detail
Mon
Push
Est. 0 min
8 exercises
Upper Chest Isolation
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Wed
Pull
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Sat
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Weighted Sled Sprints
3 Sets x 8 Reps
Any
Shoulders & Abs
Est. 0 min
6 exercises
Weight Plate Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
