Scribd
Upload
256 views5 pages

Brosplit 2

The document outlines a 4-week bro split workout program with exercises divided into Monday for chest and triceps, Tuesday for back and biceps, Wednesday for legs and abs, and Friday for shoulders and traps. Each week increases the intensity by adding more sets or decreasing rest between sets. Week 4 focuses on compound lifts with pauses or negatives to further challenge muscles.

Uploaded by

Jordan Odom
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
256 views5 pages

Brosplit 2

The document outlines a 4-week bro split workout program with exercises divided into Monday for chest and triceps, Tuesday for back and biceps, Wednesday for legs and abs, and Friday for shoulders and traps. Each week increases the intensity by adding more sets or decreasing rest between sets. Week 4 focuses on compound lifts with pauses or negatives to further challenge muscles.

Uploaded by

Jordan Odom
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 5

THE BRO SPLIT

BY THE ONLINE COACH

WEEK 1
Monday Chest + Triceps Sets Reps
DB Chest Press 3 8-12
DB Incline Press 3 8-12
Cable Chest Fly 3 8-12
Rope Tricep Extension 3 12-15
Machine Tricep Dip 3 12-15

Tuesday Back + Biceps Sets Reps


Pull Up 3 6-8
Seated Row 3 8-12
Lat Pull Down 3 8-12
Rope Pullover 3 8-12
Strict DB Curl 3 6-8
Straight Bar Curl 3 8-12

Wednesday Legs + Abs Sets Reps


Leg Press 3 8-12
Split Squat 3 8-12
Lying Hamstring Curl 3 12-15
Hip Thrust 3 6-8
Standing Calf Raise 3 8-12
Reverse Cable Squat 3 12-15
Ab Machine 3 12-15

Thursday Rest Day


Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 3 6-8
DB Side Lateral 3 8-12
Rope Cable Front Raise 3 8-12
Reverse Machine Fly 3 8-12
Arnold Press 3 12-15
DB Shrug 4 8-12

Saturday Rest Day

Sunday Rest Day

WEEK 2
Monday Chest + Triceps Sets Reps
DB Chest Press 3 12-15
DB Incline Press 3 12-15
Cable Chest Fly 3 20
Rope Tricep Extension 4 12-15
Machine Tricep Dip 4 12-15

Tuesday Back + Biceps Sets Reps


Pull Up 4 6-8
Seated Row 4 8-12
Lat Pull Down 4 8-12
Rope Pullover 4 8-12
Strict DB Curl 4 6-8
Straight Bar Curl 4 8-12

Thursday Rest Day

Wednesday Legs + Abs Sets Reps


Leg Press 4 12-15
Split Squat 4 12-15
Lying Hamstring Curl 3 20
Hip Thrust 4 8-12
Standing Calf Raise 4 12-15
Reverse Cable Squat 4 12-15
Ab Machine 4 12-15
Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 4 6-8
DB Side Lateral 4 8-12
Rope Cable Front Raise 4 8-12
Reverse Machine Fly 4 8-12
Arnold Press 4 6-8
DB Shrug 4 12-15

Saturday Rest Day

Sunday Rest Day

WEEK 3
Monday Chest + Triceps Sets Reps
BB Press 5 5
DB Incline Press 4 8-12
Cable Chest Fly 4 25
Rope Tricep Extension 4 20
Machine Tricep Dip 4 8-12

Tuesday Back + Biceps Sets Reps


Lat Pull Down 4 12-15
Seated Row 4 6-8
Single Arm DB Row 4 8-12
Rope Pullover 4 12-15
Alternating DB Curl 4 6-8
Strict DB Curl 4 12-15

Wednesday Legs + Abs Sets Reps


Leg Press 4 Count Negative 4 8-12
Reverse Step Up 4 8-12
Lying Hamstring Curl 4 25
Hip Thrust 4 12-15
Seated Calf Raise 4 12-15
Reverse Cable Squat 4 20
Ab Machine 5 8-12

Thursday Rest Day


Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 5 5
DB Side Lateral 4 20
Rope Cable Front Raise 4 20
Reverse Machine Fly 4 12-15
Arnold Press 4 8-12
DB Shrug 4 20

Saturday Rest Day

Sunday Rest Day

WEEK 4
Monday Chest + Triceps Sets Reps
BB Press Paused 4 6-8
DB Incline Press Paused 4 6-8
Cable Chest Fly 5 12-15
Rope Tricep Extension 5 12-15
Machine Tricep Dip 5 12-15

Tuesday Back + Biceps Sets Reps


Lat Pull Down 4 20
Seated Row 4 Count Negative 4 8-12
Single Arm DB Row 4 8-12
Rope Pullover 4 20
Preacher Curl 5 8-12
Strict DB Curl 5 8-12

Wednesday Legs + Abs Sets Reps


Leg Press 4 Count Negative + Pause At Bottom 4 8-12
Hack Squat 3 20
Lying Hamstring Curl 5 8-12
Leg Extension 4 12-15
Seated Calf Raise 5 12-15
Reverse Cable Squat 4 6-8
Ab Machine 4 20
Thursday Rest Day

Friday Shoulders + Traps Sets Reps


Seated DB Shoulder Press 5 8-12
DB Side Lateral Dropset 3 10,10,10
Rope Cable Front Raise Dropset 3 10,10,10
Reverse Machine Fly 4 12-15
Arnold Press 4 12-15
DB Shrug 5 20

Saturday Rest Day

Sunday Rest Day

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy