Bro Split (Srabon)

Unleash your upper body potential with the 12-week Bro Split program, designed to target arms, back, and chest over six days each week. This comprehensive routine incorporates a variety of exercises, including cable tricep pushdowns and preacher curls, to sculpt and strengthen your muscles effectively. With a focus on form and intensity, you'll push your limits while enjoying a balanced approach to training. Get ready to build strength and definition like never before!

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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

Tricep Rope Push Down (Cable)

Preacher Curl

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Underhand Lat Pulldown

Arms

Wide Grip Lat Pulldown

Seated Row (Machine)

Pullover (Machine)

Chest Supported Row (Machine)

Face Pull

Shrug (Dumbbell)

Back

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Chest Fly (Cable)

Chest

Seated Hamstring Curl

Leg Extension

Hack Squat

Hanging Leg Raise

Cable Crunch

Legs

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