GRIZ SPLIT

Unleash your potential with the **Bro Split** workout program, designed for those looking to maximize muscle growth over three weeks. This program spans 21 days, focusing on specific muscle groups each session, allowing for optimal recovery and hypertrophy. Each day features targeted exercises, including classic movements like the Dumbbell Bench Press and Deadlifts, ensuring a balanced approach to strength training. Get ready to build muscle, increase strength, and transform your physique with this structured and effective training plan!

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Week 1

Week 2

Week 3

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Pec Deck (Machine)

Push Up

Chest

Lat Pulldown

Chest Supported Row (Machine)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Back

REST

Deadlift (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Lying Leg Curl

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Legs

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

French Press

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Hammer Curl (Cable)

Cable Crunch

Arms

Seated Shoulder Press (Dumbbell)

Upright Row (Cable)

Lateral Raise (Dumbbell)

Face Pull

Band Pull Apart

Shoulders

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