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Brosplit cut
by Simon S.
2 athletes joined
Program Description
Get big.
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
May 18, 2024 07:26
Last Edited
May 26, 2024 11:33
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Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9-9.5
2
Chest Fly (Machine)
3 Sets
6-12 Reps
@9-10
3
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9-10
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9-10
Day 2
1
Hamstring Curl
3 Sets
6-12 Reps
@9.5-10
2
Hack Squat
2 Sets
6-12 Reps
@9-9.5
3
Leg Extension
2 Sets
6-12 Reps
@9-9.5
4
Leg Press
2 Sets
6-12 Reps
@8-9
5
Seated Calf Raise
3 Sets
6-12 Reps
@9-10
Day 3
1
T-Bar Row
3 Sets
6-12 Reps
@9-10
2
Seated Row (Cable)
3 Sets
6-12 Reps
@9-10
3
Single Arm High Row (Cable)
3 Sets
6-12 Reps
@9-10
4
Lat Pulldown
3 Sets
6-12 Reps
@9-10
5
Back Extension
3 Sets
8-20 Reps
@9-10
Day 4
1
Lateral Raise (Cable)
3 Sets
6-12 Reps
@9-10
2
Reverse Pec Deck
3 Sets
6-12 Reps
@9-10
3
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
@9-10
4
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9-10
5
Rear Delt Row
3 Sets
6-12 Reps
@9-10
Day 5
1
Bayesian Curl
3 Sets
6-12 Reps
@9-10
2
Tricep Kickback
3 Sets
6-12 Reps
@9-10
3
Hammer Curl
3 Sets
6-12 Reps
@9-10
4
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@9-10
5
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@9-10
7
Wrist Curls
2 Sets
6-12 Reps
@9-10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
6-12 Reps
@9-10