Modified Bro-Split

Workout Name : Modified Bro-Split

Shared By : DavidTemrick VIP

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 0 / 20

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Description

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Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 12 3 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 30 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 3 Progress Chart

Chest

Deep Push Up Deep Push Up 30 sec 12 3 Progress Chart
Tuesday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 12 3 Progress Chart

Back

Barbell Bent Over Two Arm Row Barbell Bent Over Two Arm Row 30 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 12 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 30 sec 12 3 Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 12 3 Progress Chart

Upper Legs

Barbell Step Ups Barbell Step Ups 30 sec 12 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 30 sec 12 3 Progress Chart
Thursday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 30 sec 12 3 Progress Chart
Friday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 30 sec 12 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 30 sec 12 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 30 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 12 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 12 3 Progress Chart

Triceps

Bench Dip Bench Dip 30 sec 12 3 Progress Chart
Saturday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 12 3 Progress Chart

Upper Legs

Barbell Step Ups Barbell Step Ups 30 sec 12 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 30 sec 12 3 Progress Chart
Sunday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Leg Raise Leg Raise 30 sec 12 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 12 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 12 3 Progress Chart

Abs

Weighted Crunches Weighted Crunches 30 sec 12 3 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 12 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 30 sec 12 3 Progress Chart