bodybuilding
bro / body part
If you're looking for a classic bro split to take you through the week look no further. We would advise you to spend the first week figuring out what weights are appropriate for you. You could also add some light to moderate intensity cardio on rest days or after the resistance training. You should aim to progressively increase the weight or reps on each exercise over time & track your progress to help you achieve this.
chest
3 x Barbell Bench Press (8-12 Reps)
3 x Incline Chest Press (8-12 Reps)
3 x Chest Flys (8-12 Reps)
3 x Push Ups (8-12 Reps)
Chest
legs
3 x Barbell Back Squat (8-12 Reps)
3 x Reverse Lunges (8-12 Reps)
3 x Leg Extensions (To Fail aim for 10 reps +)
3 x Calf Raises (To Fail aim for 10 reps +)
Legs
shoulders
3 x Seated Shoulder Press (8-12 Reps)
3 x Arnold Press (8-12 Reps)
3 x Lateral Raise (To Fail aim for 10 reps +)
3 x Rear Delt Fly (8-12 Reps)
Shoulders
back
3 x Deadlift (2-10 reps *depending on strength or size objective)
3 x Barbell or Cable Row (8-12 Reps)
3 x Lateral Pull Down (8-12 Reps)
3 x Rear Delt Fly's (12+ Reps)
Back
biceps & triceps
3 x Barbell Bicep Curl (8-12 Reps)
3 x Preacher Curl (8-12 Reps)
3 x Incline DB curl (8-12 Reps)
3 x Dips (8-12 Reps)
3 x Skullcrusher (To Fail aim for 10 reps +)
3 x Tricep Extensions (To Fail aim for 10 reps +)
