Bro Split: Chest & Triceps
A classic bro split focusing on one or two large muscle groups per workout, allowing for high volume per session.
5 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Chest & Triceps — Upper chest, mid chest, triceps mass
- Barbell Bench Press: 4 × 8-12, rest 2 min
- Incline Dumbbell Press: 3 × 10-15, rest 90s (Slight incline for upper chest.)
- Machine Flyes: 3 × 12-15, rest 1 min
- Cable Crossovers (Low to High): 3 × 12-15, rest 1 min
- Triceps Pushdowns (Rope): 4 × 10-15, rest 1 min
- Overhead Dumbbell Extension: 3 × 10-15, rest 1 min
Day 2 - Back & Biceps — Upper back, lats, biceps mass
6 exercises (Pro).
Day 3 - Legs & Abs — Quads, hamstrings, glutes, core
6 exercises (Pro).
Day 4 - Shoulders & Traps — Delt isolation, traps
5 exercises (Pro).
Day 5 - Active Recovery / Core — Light cardio, mobility, core work
3 exercises (Pro).
Run day 1 with no account