Big BRO workout

**Big BRO Workout** is a comprehensive 12-week program designed to build strength and muscle mass through a variety of compound and isolation exercises. Committed lifters will engage in 60 workouts, focusing on major muscle groups with an emphasis on the chest, back, and arms. Each session includes detailed guidance on exercises like the Bench Press, Pendlay Row, and Squat, ensuring you maximize your gains while maintaining proper form. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Chest Fly (Dumbbell)

Dumbbell Bench Pullover

Pendlay Row

Lat Pulldown

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Arnold Press

Lateral Raise (Dumbbell)

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Bicep Curl (EZ Bar)

Concentration Curl

Tricep Pushdown (Cable)

Skull Crusher

Bench Press (Close Grip)

Squat (Barbell)

Hack Squat

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

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