6 day bro split (upper body focused)

This program is designed to not only build muscle, but strength as well. The first three days you will do heavier weights with lower repetitions for strength gains. The last three days you will do lighter weights with higher repetitions for muscle and definition.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Single Arm Tricep Extension (Cable)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Over Head Cable Curl

Lat Pulldown

T-Bar Row

Stiff Leg Deadlift

Face Pull

Squat (Barbell)

Standing Calf Raise

Push Press (Barbell)

Upright Row (Barbell)

Shrug (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Skull Crusher (Dumbbell)

Tricep Kickback

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Chest Supported Row (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

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