Bro Split (5-Day Split)

Day 1: Chest

• Machine Chest Press
  • 3×10-12 reps
  • Tips: Focus on engaging the chest muscles. Keep your shoulders stable and avoid letting them move forward during the exercise.
  • Alternative: Dumbbell chest press on bench or Smith machine.
• Machine Fly
  • 4×10-12 reps
  • Tips: Ensure a full stretch and contraction of the chest. Slightly bend your elbows and avoid letting your shoulders take over.
  • Alternative: Dumbbell fly.
• Incline Chest Press (Machine)
  • 4×8-10 reps
  • Tips: Adjust the machine so the upper chest is activated at the end of the movement. Keep your back straight and avoid arching your lower back.
• Pec Deck Machine (Chest Contraction)
  • 3×10-12 reps
  • Tips: Aim for maximum contraction at the end of the movement, but don’t let your elbows pull too far back, which can strain the shoulders.

‍

Day 2: Back

• Wide Grip Lat Pulldown (Machine)
  • 4×10-12 reps
  • Tips: Keep your back straight and pull the bar to your chest, activating the lats. Avoid using your arms to pull the weight.
  • Alternative: Dumbbell or cable pulldown.
• T-Bar Row (Machine)
  • 4×8-10 reps
  • Tips: Focus on the lower back and pulling the shoulder blades together. Pull the bar to your navel and avoid excessive forward lean.
  • Alternative: Dumbbell row or one-arm cable row.
• Seated Row (Machine)
  • 3×10-12 reps
  • Tips: Sit upright and slowly pull the handles to your chest, fully engaging your shoulder blades. Slowly release your arms at the end of the movement.
• Close Grip Pulldown (Cable)
  • 3×12 reps
  • Tips: A close grip targets the middle back. Pull the bar to your chest while keeping your elbows close to your body.

‍

Day 3: Shoulders

• Shoulder Press (Machine)
  • 4×8-10 reps
  • Tips: Focus on back stability and avoid straining your neck. Keep your elbows in line with your shoulders.
  • Alternative: Dumbbell or Smith machine shoulder press.
• Lateral Raise (Machine)
  • 4×10-12 reps
  • Tips: Maintain control of the movement and avoid lifting too quickly to target the middle shoulder. Do not lift your shoulders toward your ears.
  • Alternative: Dumbbell lateral raise.
• Rear Delt Raise (Machine)
  • 4×12 reps
  • Tips: Adjust the machine to focus on the rear shoulder. Avoid letting your traps take over.
  • Alternative: Dumbbell rear delt raise.
• Arnold Shoulder Press (Machine)
  • 3×10 reps
  • Tips: This exercise stimulates all parts of the shoulder. Keep the weight controlled throughout the movement.

‍

Day 4: Arms (Biceps, Triceps)

• Bicep Curl (Machine)
  • 4×8-10 reps
  • Tips: Keep your elbows stable and avoid using your shoulders.
  • Alternative: Scott bench curl machine or single-arm dumbbell curl.
• Tricep Pushdown (Cable)
  • 4×10-12 reps
  • Tips: Keep your wrist straight, and fully engage your triceps. Stabilize your elbows.
• Single-Arm Cable Bicep Curl
  • 3×10 reps per arm
  • Tips: Stand close to the machine and keep your elbow next to your body.
• Tricep Extension (Machine)
  • 3×12 reps
  • Tips: Focus on tricep contraction and avoid using too much weight to protect the elbows.

‍

‍

Day 5: Legs

• Leg Press (Machine)
  • 4×10-12 reps
  • Tips: Adjust foot position to engage both the quads and glutes. Avoid letting your knees extend past your toes.
  • Alternative: Squat machine.
• Leg Extension (Machine)
  • 4×12 reps
  • Tips: Keep your knee stable and slowly lower your leg to maximize quad engagement.
• Leg Curl (Lying Machine)
  • 4×10 reps
  • Tips: Keep your hips stable and fully contract your hamstrings.
• Calf Raise (Machine)
  • 4×15 reps
  • Tips: Achieve maximum stretch in your calves with a short hold at the top. Lower your foot slowly.

‍

Days 6 and 7: Rest

On these days, focus on recovery and proper nutrition. Ensure you make the most of rest days and monitor your protein intake to support muscle regeneration.

‍

Day 1: Chest (Increasing Intensity - Introducing Supersets)

• Machine Chest Press
  4×8-10 reps
  Tips: Focus on slow, controlled movements. Maintain tension in the chest muscles throughout, and don’t allow the weight to rest on the way down.
  Alternative: Smith machine chest press.
  Progression: Increased to 4 sets from last week’s 3 sets to boost training volume.

• Machine Fly
  4×12 reps
  Tips: Slow down the movement during the fly, focusing on maximum stretch and contraction of the muscle. Avoid swinging the weight.
  Alternative: Dumbbell fly.
  Progression: Increased reps from 10 to 12 as an extra challenge.

• Incline Chest Press on Machine
  4×8-10 reps
  Tips: Focus on the upper chest and control the weight on the way down.
  Alternative: Incline dumbbell press.
  Progression: Narrowed rep range to allow for heavier weights.

• Pec Deck + Machine Chest Press (Superset)
  3×12 reps Pec Deck + 3×10 reps Machine Chest Press
  Tips: Supersets are used to increase intensity with no rest between exercises, maximizing chest muscle load.
  Progression: Added supersets to increase intensity and challenge.

‍

Day 2: Back (Multiple Grips and Angles for Complete Back Training)

• Wide-Grip Lat Pulldown
  4×10-12 reps
  Tips: Keep your back straight and engage your lats fully by squeezing your shoulder blades.
  Alternative: Assisted pull-ups.
  Progression: Increased reps to further load the lats.

• T-Bar Row on Machine
  4×10 reps
  Tips: Keep your elbows close to the body and control the bar back to starting position.
  Alternative: Dumbbell rows.
  Progression: Steady reps with a higher weight.

• Wide-Grip Seated Cable Row
  4×10-12 reps
  Tips: Wide grip targets the upper and outer back. Avoid momentum; control the movement.
  Alternative: Single-arm cable row.

• Back Extension + Close-Grip Pull-Up (Superset)
  3×12 reps Back Extension + 3×8-10 reps Close-Grip Pull-Up
  Tips: Superset allows varied stimulation; close-grip focuses on the lower back.
  Progression: Increased intensity with supersets and added muscle tension.

‍

Day 3: Shoulders (Muscle Exhaustion)

• Machine Shoulder Press
  4×8-10 reps
  Tips: Keep your back straight; avoid using your lower back to lift.
  Alternative: Smith machine press.
  Progression: Increased sets and weight for muscle exhaustion.

• Machine Lateral Raise
  4×12-15 reps
  Tips: Use lighter weights for higher reps; focus on muscle contraction.
  Alternative: Dumbbell lateral raise.
  Progression: Increased reps to enhance muscle saturation.

• Rear Delt Machine
  4×12 reps
  Tips: Adjust the machine to target the rear delts, and maintain tension.
  Alternative: Rear delt raise with dumbbells.

• Arnold Shoulder Press + Cable Lateral Raise (Superset)
  3×10 Arnold Press + 3×15 Cable Lateral Raise
  Tips: Arnold press targets full shoulder activation; cable lateral raises add extra tension.
  Progression: Superset to maximize intensity and create a burn in the muscles.

‍

Day 4: Arms (Increased Focus on Biceps and Triceps Synergy)

• Bicep Curl Machine
  4×8-10 reps
  Tips: Keep your elbows stable and avoid engaging your shoulders.
  Alternative: Preacher curl with dumbbells.

• Tricep Pushdown on Cable
  4×10-12 reps
  Tips: Keep your wrists straight, focusing on tricep contraction.
  Progression: Increased reps for greater load.

• Single-Arm Cable Curl
  3×12 reps
  Tips: Keep your posture upright and elbows in a fixed position.
  Progression: Cable version keeps constant muscle tension.

• Tricep Press Machine + Hammer Curl on Cable (Superset)
  3×12 Tricep Press + 3×10 Hammer Curl
  Tips: Focus on maximum contraction at the end of each movement.
  Progression: Superset to enhance bicep and tricep muscle tension.

‍

Day 5: Legs (Muscle Activation and Maximal Load)

• Machine Squat
  4×10 reps
  Tips: Keep your back straight and squat to full depth.
  Alternative: Hack squat machine.

• Leg Curl Machine
  4×12-15 reps
  Tips: Slowly lower the weight and keep your hamstrings engaged.
  Progression: Increased reps to boost endurance and muscle stamina.

• Leg Press Machine
  4×10 reps
  Tips: Foot position affects muscle focus; try varying angles.
  Progression: Increased sets for added volume.

• Calf Press Machine
  4×15 reps
  Tips: Keep your feet stable and fully extend at the end.
  Progression: Higher reps for maximal calf activation.

‍

Day 6-7: Rest Days

‍
Rest days are essential for recovery and progress.

Ensure adequate water intake and focus on nutrition, especially protein intake and quality sleep.

‍

1st Day: Chest (Supersets and Drop Sets for Muscle Growth)

Machine Chest Press

• Sets/Reps: 5×8-10
• Tips: Increase the weight compared to the previous week and keep controlled movements. Maintain constant tension in the chest muscles.
• Alternative: Smith machine for added stability.
• Progression: One extra set compared to last week to increase muscle load.

Machine Fly (Drop Set)

• Sets/Reps: 4×12, then 8 reps with lighter weight (drop set)
• Tips: At the end of the reps, immediately lower the weight and do an additional 8 reps. This maximizes muscle fatigue.
• Alternative: Dumbbell fly.

Incline Chest Press Machine + Pec Deck (Superset)

• Sets/Reps: 4×10 incline press + 4×12 Pec Deck
• Tips: The incline press focuses on the upper chest. Immediately switch to the next exercise without resting.
• Progression: Supersets increase intensity and muscle tension.

Cable Fly for Chest

• Sets/Reps: 4×12-15
• Tips: Focus on squeezing the chest at the end of each rep. Slowly return the weight to the starting position.
• Alternative: Dumbbell press in the free weights area.
• Progression: Increased reps to ensure muscle fatigue and growth.

2nd Day: Back (Focusing on Maximum Muscle Fatigue)

Wide Grip Pulldown

• Sets/Reps: 5×10-12
• Tips: Focus on back stability and slow, controlled movements. Use your lats, not arms, to pull.
• Alternative: Pull-up machine.
• Progression: Added one extra set to increase back muscle load.

T-Bar Row Machine

• Sets/Reps: 4×8-10
• Tips: Keep elbows close to your body and slowly return the weight to the starting position.
• Alternative: Dumbbell rows.

Seated Row Narrow Grip + Wide Grip Row Machine (Superset)

• Sets/Reps: 4×10 narrow grip + 4×12 wide grip
• Tips: Focus on squeezing shoulder blades at the top of the movement. Switch to the next exercise without resting.
• Progression: Superset engages the back from a new angle.

Cable Back Extension

• Sets/Reps: 4×15
• Tips: Slow down the movement on extension, focusing on the lower back. Hold the contraction at the end.
• Alternative: Hyperextension on a bench.
• Progression: Increased reps for endurance building.

‍

3rd Day: Shoulders (Complete Muscle Exhaustion)

Shoulder Press Machine

• Sets/Reps: 5×8-10
• Tips: Use heavier weight but keep movements slow and controlled.
• Alternative: Smith machine shoulder press.

Lateral Raise Machine (Drop Set)

• Sets/Reps: 4×12, then 8 reps with lighter weight (drop set)
• Tips: Feel the full stretch and contraction of the muscle during lateral raises.
• Progression: Drop set maximizes muscle fatigue.

Rear Delt Machine + Cable Lateral Raise (Superset)

• Sets/Reps: 4×12 rear delt + 4×15 cable lateral raise
• Tips: Cable lateral raise provides continuous tension on the shoulders.
• Progression: Superset to increase shoulder exhaustion.

Front Dumbbell Raise

• Sets/Reps: 4×12
• Tips: Slowly raise dumbbells to eye level, avoiding jerking.
• Alternative: Cable front raise.
• Progression: New exercise to isolate the front deltoid.

‍

4th Day: Arms (Intense Stimulation for Biceps and Triceps)

Bicep Curl Machine

• Sets/Reps: 5×8-10
• Tips: Avoid swinging, keeping your elbows stable.
• Progression: Extra set for increased muscle load.

Tricep Pushdown Cable

• Sets/Reps: 5×10-12
• Tips: Keep elbows steady, avoiding sideways movement.
• Progression: Added set for muscle fatigue.

Hammer Curl Cable (Drop Set)

• Sets/Reps: 4×10, then 8 reps with lighter weight (drop set)
• Tips: Focus on the outer part of the bicep, and move slowly.
• Progression: Drop set for greater fatigue.

Tricep Push Machine + Seated Dumbbell Curl (Superset)

• Sets/Reps: 4×12 tricep push + 4×10 seated bicep curl
• Tips: Focus on each muscle individually, switching exercises without resting.
• Progression: Superset to increase intensity.

‍

5th Day: Legs (Maximum Load)

Machine Squats

• Sets/Reps: 5×10
• Tips: Keep your back straight and aim for full squat depth.
• Alternative: Hack squat.

Leg Curl Machine (Drop Set)

• Sets/Reps: 4×12, then 8 reps with lighter weight (drop set)
• Tips: Focus on hamstrings.
• Progression: Drop set to maximize muscle fatigue.

Leg Press Machine

• Sets/Reps: 4×12
• Tips: Try different foot positions to engage different muscle groups.
• Progression: Increased reps.

Calf Raise Machine

• Sets/Reps: 4×15
• Tips: Squeeze calves at the top of the movement.
• Progression: Higher reps for endurance.

‍

6th-7th Day: Rest

• Importance: Rest and recovery remain crucial for optimal muscle growth and performance.

‍

Day 1: Chest (High Volume Load and Intensity Increase)

‍
Machine Bench Press (Wave Loading Technique)

• Round 1: 4×6 reps with heavy weight, 2 minutes rest
• Round 2: 4×8 reps with moderate weight, 90 seconds rest
• Round 3: 4×10 reps with lighter weight, 60 seconds rest
  Tips: Focus on an even tempo and hold the weight briefly at the end of the movement. Wave loading enhances strength and muscle endurance.
  Progression: Gradually increase the reps and load.

Machine Fly (Focusing on the Eccentric Phase)

• 4×10-12 reps, lower the weight slowly
  Tips: The eccentric (negative) phase should be 3-4 seconds long. This ensures maximum tension on the chest muscles.

Incline Dumbbell Press + Pec Deck (Superset)

• 4×8-10 reps incline press + 4×12 Pec Deck
  Tips: Switch immediately to the Pec Deck without resting. This superset increases muscle tension and chest muscle fatigue.

Cable Fly (Cross Pulley)

• 4×15 reps
  Tips: The cable cross fly allows for full contraction of the chest muscles. Slowly release the weight back and focus on stretching the muscles.

‍

Day 2: Back (Increasing Volume and Partial Reps)

‍
Wide-Grip Pulldown

• 5×6-8 reps with heavy weight + 3 partial reps at the end of each set
  Tips: The partial reps ensure your back muscles are fully exhausted.

T-Bar Row (Wave Loading)

• Round 1: 4×8 reps with moderate weight, 90 seconds rest
• Round 2: 4×10 reps with lighter weight, 60 seconds rest
  Tips: Keep your elbows close to your torso and focus on your back muscles rather than your arms.

Seated Row + Wide-Grip Row Machine (Superset)

• 4×10 reps narrow-grip row + 4×12 wide-grip row
  Tips: Don’t let the weight return fully to the starting position to maintain muscle tension.

Back Extension on Cable

• 4×15-20 reps
  Tips: Back extensions strengthen the lower back. Slow down the movement to fully exhaust the muscles.

‍

Day 3: Shoulders (Focused Training and Supersets)

‍
Machine Shoulder Press (Increase Weight Each Set)

• 4×6-8 reps, increase weight each set
  Tips: Focus on the front shoulder muscles. Hold the weight at the end of the movement for one second.

Lateral Raise on Machine (Drop Set)

• 4×10-12 reps, followed by 8 reps with lighter weight (drop set)
  Tips: Keep a slight bend in your elbows and slowly return the weight to the starting position.

Rear Delt Machine + Cable Lateral Raise (Superset)

• 4×12 reps on rear delt machine + 4×15 reps cable lateral raise
  Tips: Cable lateral raises maintain constant tension on the shoulder muscles.

Front Raise with Dumbbell (Partial Reps)

• 4×15 reps, followed by 5 partial reps at the end of each set
  Tips: Partial reps increase exhaustion and stimulation of the front delts.

‍

Day 4: Arms (Focus on Bicep and Tricep Fatigue)

‍
Bicep Curl Machine (Drop Set and Partial Reps)

• 4×8-10 reps, followed by 6 reps with lighter weight (drop set)
  Tips: Use partial reps on the last reps for maximum fatigue.

Tricep Pushdown on Cable (Superset)

• 4×10 tricep pushdowns + 4×15 bodyweight dips
  Tips: Dips ensure maximum tricep exhaustion.

Hammer Curl on Cable + Hammer Curl with Dumbbell (Superset)

• 4×10-12 reps on cable + 4×10 with dumbbell
  Tips: Hammer grip helps build thickness in the arm muscles.

Tricep Push on Machine

• 4×15 reps
  Tips: Slow down the movement to increase the load on the lower triceps.

‍

Day 5: Legs (Focused Workout for the Entire Lower Body)

‍
Machine Squat (Wave Loading)

• Round 1: 4×6 reps with heavy weight, 2 minutes rest
• Round 2: 4×8 reps with moderate weight, 90 seconds rest
• Round 3: 4×10 reps with lighter weight, 60 seconds rest
  Tips: Focus on stability and depth in the movement.

Leg Curl on Machine (Drop Set)

• 4×12 reps, then 8 reps with lighter weight (drop set)
  Tips: Slow down the eccentric phase for greater load on the hamstrings.

Leg Press Machine (Various Foot Positions)

• 4×15 reps
  Tips: Try narrow, wide, and middle foot positions to target different parts of the legs.

Calf Raise on Machine

• 4×20 reps
  Tips: Slow down the movement and hold the contraction.

‍

Days 6-7: Rest
Rest is crucial for recovery and preparation for the next week’s training.

‍