4-Day Bro Split
Chest and Shoulders
Bench Press (Dumbbell)
3 sets
·
10 - 12 reps
Shoulder Press (Dumbbell)
3 sets
·
10 - 12 reps
Incline Chest Press (Machine)
3 sets
·
12 - 15 reps
Shrug (Dumbbell)
3 sets
·
10 - 12 reps
Lateral Raise (Dumbbell)
3 sets
·
12 - 15 reps
Cable Fly Crossovers
3 sets
·
12 - 15 reps
Back
Pendlay Row (Barbell)
3 sets
·
8 - 10 reps
Reverse Grip Lat Pulldown (Cable)
3 sets
·
10 - 12 reps
Dumbbell Row
3 sets
·
10 - 12 reps
Seated Cable Row - V Grip (Cable)
3 sets
·
12 - 15 reps
Legs
Squat (Barbell)
3 sets
·
8 - 10 reps
_Hips_thumbnail@3x.jpg)
Romanian Deadlift (Barbell)
3 sets
·
10 - 12 reps
Leg Press (Machine)
3 sets
·
10 - 12 reps
Lying Leg Curl (Machine)
3 sets
·
12 - 15 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Standing Calf Raise (Machine)
3 sets
·
15 - 20 reps
Arms and Abs
EZ Bar Biceps Curl
3 sets
·
8 - 10 reps
Bench Press - Close Grip (Barbell)
3 sets
·
8 - 10 reps
_Upper-Arms_thumbnail@3x.jpg)
Hammer Curl (Dumbbell)
3 sets
·
10 - 12 reps
Triceps Pushdown
3 sets
·
10 - 12 reps
Preacher Curl (Machine)
2 sets
·
12 - 15 reps
Triceps Extension (Dumbbell)
2 sets
·
12 - 15 reps
Cable Crunch
3 sets
·
12 - 15 reps
Cable Core Palloff Press
3 sets
·
12 - 15 reps