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Modified Bro-Split

DavidTemrick

Nov 30th 2018

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Modified Bro-Split

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6 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 7 exercises, 44 mins

	Barbell Bench Press	3x12 reps	rest: 30s
	Dumbbell Bench Press	3x12 reps	rest: 30s
	Barbell Incline Bench Press	3x12 reps	rest: 30s
	Dumbbell Incline Bench Press	3x12 reps	rest: 30s
	Barbell Decline Bench Press	3x12 reps	rest: 30s
	Dumbbell Fly	3x12 reps	rest: 30s
	Dumbbell Deep Push-Up	3x12 reps	rest: 30s

Back 7 exercises, 41 mins

	Barbell Deadlift	3x12 reps	rest: 30s
	Barbell Bent-Over Row	3x12 reps	rest: 30s
	Barbell Row	3x12 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
	Cable Seated Row	3x12 reps	rest: 30s
	Back Hyperextension	3x12 reps	rest: 30s
	Cable V Bar Pulldown	3x12 reps	rest: 30s

Legs 7 exercises, 43 mins

	Barbell Squat	3x12 reps	rest: 30s
	Machine Leg Curl (Prone)	3x12 reps	rest: 30s
	Machine Leg Extension	3x12 reps	rest: 30s
	Machine Leg Press	3x12 reps	rest: 30s
	Calf Press On Leg Press	3x12 reps	rest: 30s
	Barbell Step-Up	3x12 reps	rest: 30s
	Barbell Glute Bridge	3x12 reps	rest: 30s

Shoulders 7 exercises, 41 mins

	Barbell Military Press	3x12 reps	rest: 30s
	Dumbbell Lateral Raise	3x12 reps	rest: 30s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
	Dumbbell Front Raise	3x12 reps	rest: 30s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
	Dumbbell Shoulder Press	3x12 reps	rest: 30s
	Dumbbell Upright Row	3x12 reps	rest: 30s

Arms 7 exercises, 41 mins

	EZ Bar Curl	3x12 reps	rest: 30s
	Cable Bicep Curl	3x12 reps	rest: 30s
	Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 30s
	Dumbbell Incline Curl	3x12 reps	rest: 30s
	Cable Shoulder Extension	3x12 reps	rest: 30s
	Barbell Bench Press (Close Grip)	3x12 reps	rest: 30s
	Bench Dip	3x12 reps	rest: 30s

Legs 7 exercises, 43 mins

	Barbell Squat	3x12 reps	rest: 30s
	Machine Leg Curl (Prone)	3x12 reps	rest: 30s
	Machine Leg Extension	3x12 reps	rest: 30s
	Machine Leg Press	3x12 reps	rest: 30s
	Calf Press On Leg Press	3x12 reps	rest: 30s
	Barbell Step-Up	3x12 reps	rest: 30s
	Barbell Glute Bridge	3x12 reps	rest: 30s

Abs 7 exercises, 39 mins

	Leg Raise	3x12 reps	rest: 30s
	Plank	3x12 reps	rest: 30s
	Dumbbell Side Bend	3x12 reps	rest: 30s
	Cable Wood Chop	3x12 reps	rest: 30s
	Weighted Crunch	3x12 reps	rest: 30s
	Decline Crunch	3x12 reps	rest: 30s
	Parallel Bar Leg Raise	3x12 reps	rest: 30s

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