Hall's Body Building

Workout Name : Hall's Body Building

Shared By : jerco2 VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 29

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Description

Routine following the infamous Bro Split methodology. This routine focuses on balanced development of strength and mass. Monday through Wednesday are heavy lift days while Thursday through Saturday are light days.

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Monday Chest, Shoulders & Tri's
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Triceps

EZ Bar Standing French Press EZ Bar Standing French Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Back

Farmer's walk 60 sec 8 3 Progress Chart
Tuesday Back & Bi's
Muscle Exercise Name Timer Reps Sets Track

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Back

EZ Bar Reverse Grip Bent Over Row EZ Bar Reverse Grip Bent Over Row 60 sec 8 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 8 3 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 8 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 60 sec 8 3 Progress Chart

Forearms

Wrist Roller Wrist Roller 60 sec 8 3 Progress Chart

Forearms

Cable Reverse Grip Curl Cable Reverse Grip Curl 60 sec 8 3 Progress Chart
Wednesday Leg & Core day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 3 Progress Chart

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 8 3 Progress Chart

Glutes

Standing Adductor Standing Adductor 60 sec - 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 8 3 Progress Chart

Abs

V Ups V Ups 60 sec 8 3 Progress Chart
Thursday Chest, Shoulders & Tri's
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Triceps

EZ Bar Standing French Press EZ Bar Standing French Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Back

Farmer's walk 60 sec 8 3 Progress Chart
Friday Back & Bi's
Muscle Exercise Name Timer Reps Sets Track

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Back

EZ Bar Reverse Grip Bent Over Row EZ Bar Reverse Grip Bent Over Row 60 sec 8 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 8 3 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 8 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 60 sec 8 3 Progress Chart

Forearms

Wrist Roller Wrist Roller 60 sec 8 3 Progress Chart

Forearms

Cable Reverse Grip Curl Cable Reverse Grip Curl 60 sec 8 3 Progress Chart
Saturday Leg & Core day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 3 Progress Chart

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 8 3 Progress Chart

Glutes

Standing Adductor Standing Adductor 60 sec - 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 8 3 Progress Chart

Abs

V Ups V Ups 60 sec 8 3 Progress Chart