EXCERCISE ROUTINE

BRO SPLITS

DAY CATEGORY/MUSCLE EXCERCISES

Dumbbell press, barbell press, raises, cable extensions, press

MONDAY CHEST
and fly.

Shoulder press(dumbbell and barbel), front raises, lateral

TUESDAY SHOULDER
raises, face pulls, shoulder extensions.

dumbbell curls, barbel curls, concentration, preacher, bicep

rope curls, inclined curls
ARMS
WEDNESDAY Rod push down, rope push down, tricep rope extension,
(bi tri alt.)
reverse tricep push down, skull crushers, dumbbell
extension(lying), dumbbell

Squats, weighted squats, leg push, thighs, calve raises, leg

THURSDAY LEGS
curls and extension

Pulley, seated rowing, rowing, t-bar, barbell rowing, deadlift,

FRIDAY BACK
trap raises, trap walk

REPEAT(arms or
SATURDAY
chest )
 PUSH/PULL/LEGS

DAY CATEGORY MUSCLE EXCERCISE

CHEST(bench) Bench presses(barbell and dumbbell), butterfly.
TRICEP Push down(rod), reverse push down, lying dumbbell
MONDAY PUSH
push.
SHOULDER Barbell and dumbbell press, barbell raises.
BACK Pulley, reverse pulley, lads pull down, traps.

TUESDAY PULL
BICEP Dumbbell and barbel curls, rod curls.

Squats, weighted squats, leg push, thighs, calve raises, leg curls and
WEDNESDAY LEGS
extension.

CHEST(cable) Cable pull, chest press, dumbbell flies.

TRICEP rope push down, rope push up, standing dumbbell
THURSDAY PUSH
extension.
SHOULDER Lateral raises, front raises, face pulleys.
BACK Rowing(seated, standing, front), t-bar, dead lift.

FRIDAY PULL
BICEP Rope curls, preacher, concentration.

Squats, weighted squats, leg push, thighs, calve raises, leg curls and
SATURDAY LEGS
extension