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Bro Split

Mar 13th 2024

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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

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Chest 5 exercises, 0 min

	Barbell Incline Bench Press	3x8 reps	rest: 120s
	Machine Bench Press	4x10 reps	rest: 120s
	Machine Fly	3x12 reps	rest: 90s
	Cable Decline Chest Fly	3x8 reps	rest: 90s
	Cable Lower Chest Raise	3x8 reps	rest: 90s

Back 6 exercises, 0 min

	Cable One-Arm Lat Pulldown	2x10 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Cable One-Arm Seated Row	3x12 reps	rest: 90s
	Barbell Bent-Over Row	3x8 reps	rest: 90s
	Machine Vertical Row (Reverse Grip)	3x10 reps	rest: 90s
	Cable Rope Lat Pulldown	3x10 reps	rest: 90s

Shoulders 2 7 exercises, 0 min

	Dumbbell Lateral Raise	2x12 reps	rest: 90s
	Machine Reverse Fly	2x12 reps	rest: 90s
	Machine Shoulder Press	2x12 reps	rest: 120s
	Cable Lateral Raise	3x10 reps • 90s	rest: 90s
	Dumbbell Rear Delt Row	3x10 reps	rest: 90s
	Cable Rope Face Pull	3x10 reps • 90s	rest: 90s
	Barbell Military Press	3x10 reps • 90s	rest: 120s

Legs 2 7 exercises, 0 min

	Machine Hip Adduction	2x12 reps	rest: 90s
	Hack Squat	3x8 reps	rest: 120s
	Barbell Romanian Deadlift	3x8 reps	rest: 120s
	Machine Single-Leg Press	3x12 reps	rest: 120s
	Machine Seated Leg Curl	3x12 reps	rest: 90s
	Machine Leg Extension	3x12 reps	rest: 90s
	Barbell Calf Raise	3x12 reps	rest: 90s

Arms 6 exercises, 0 min

	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 90s
	Barbell Seated Tricep Extension	3x10 reps	rest: 90s
	Preacher Curl Machine	4x10 reps	rest: 90s
	Barbell Spider Curl	3x10 reps	rest: 90s
	Cable Rope Hammer Curl	3x8 reps	rest: 90s

Abs 2 6 exercises, 0 min

	Hanging Knee Raise	3x8 reps • 60s	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Decline Bench Leg Raise with Hip Thrust	3x8 reps	rest: 90s
	Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
	Jump Rope	3x8 reps	rest: 60s
	Walking	3x8 reps	rest: 60s

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