Bro Split Workout
![Placeholder Image](assets/images/goldgym-man-bro-split.png)
"The Bro Split routine is the cornerstone of building a well-rounded and muscular physique."
Why this programme?
The Bro Split workout routine is a versatile and effective program suitable for both beginners and advanced lifters. It isolates specific muscle groups through targeted exercises, promoting muscle development and strength in a focused manner.
With its adaptability, progressive overload principles, and structured workout schedule, the Bro Split offers an efficient and scalable fitness solution that prevents plateaus and supports long-term progress. This makes it an ideal choice for individuals seeking targeted muscle development and an effective training regimen.
Monday - Chest | |
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Exercise | Sets & Reps |
Bench Press: | 4 sets x 8 reps |
Incline Dumbbell Press: | 3 sets x 10 reps |
Decline Bench Press: | 3 sets x 10 reps |
Chest Flyes: | 3 sets x 12 reps |
Tuesday - Back | |
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Exercise | Sets & Reps |
Deadlifts: | 4 sets x 6 reps |
Pull-Ups: | 3 sets x 8 reps |
Barbell Rows: | 3 sets x 10 reps |
Lat Pulldowns: | 3 sets x 10 reps |
Wednesday - Legs | |
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Exercise | Sets & Reps |
Squats: | 4 sets x 8 reps |
Lunges: | 3 sets x 12 reps (each leg) |
Leg Press: | 3 sets x 10 reps |
Leg Curls: | 3 sets x 10 reps |
Thursday - Shoulders | |
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Exercise | Sets & Reps |
Overhead Press: | 4 sets x 8 reps |
Arnold Press: | 3 sets x 10 reps |
Lateral Raises: | 3 sets x 12 reps |
Front Raises: | 3 sets x 10 reps |
Friday - Arms | |
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Exercise | Sets & Reps |
Barbell Bicep Curls: | 4 sets x 8 reps |
Skull Crushers: | 4 sets x 8 reps |
Hammer Curls: | 3 sets x 10 reps |
Tricep Pushdowns: | 3 sets x 10 reps |
Saturday | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |
Sunday | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |