OFFICIAL PLAN · FREE

ADERAP: Bro Split

5 DAYS · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Chest

  1. Bench PressChest
  2. Incline Bench PressChest
  3. Dumbbell Bench PressChest
  4. Cable FlyChest
  5. High Cable FlyChest
  6. Dumbbell FlyChest

Back

  1. DeadliftBack
  2. Pull-UpBack
  3. Barbell RowBack
  4. Lat PulldownBack
  5. Seated Cable RowBack
  6. Chest-Supported RowBack

Shoulders

  1. Overhead PressShoulders
  2. Arnold PressShoulders
  3. Lateral RaiseShoulders
  4. Face PullShoulders
  5. Rear Delt FlyShoulders
  6. Cable Lateral RaiseShoulders

Arms

  1. Barbell CurlArms
  2. Skull CrusherArms
  3. Hammer CurlArms
  4. Tricep PushdownArms
  5. Preacher CurlArms
  6. Overhead Tricep ExtensionArms

Legs

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Leg ExtensionLegs
  6. Calf RaiseLegs
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