OFFICIAL PLAN · FREE

ADERAP: Bro Split

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

Chest

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

Back

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

Shoulders

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

Arms

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

Legs

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg Curl
    Leg CurlLegs
  5. Leg Extension
    Leg ExtensionLegs
  6. Calf Raise
    Calf RaiseLegs
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