Bro split Workouts
Bro split is effective training split to build muscle. It is 5 days a week training hypertrophy workout plan to build muscle.
It target each muscle group once a week, it is opposite to PPL workout split. PPL target each muscle group twice a week where bro split target once a week. There are many debates on Bro split vs PPL split but it depend on personal fitness goal, fitness level and genetics.
Here are some effective bro splits workouts to build muscle;
Day 1: Chest
- Light warmup and some cardio to activate your muscles and to prevent injuries.
- 3 Sets of 10 to 15 reps of Incline chest press ( dumbbell or barbell or machine) great exercise to target your upper chest.
- 3 Sets of 10 to 15 reps of Flat chest press ( ( dumbbell or barbell or machine) great exercise to target your middle chest.
- 3 Sets of 10 to 15 reps of cable fly, great exercise to target your lower chest.
- 3 Sets of 10 to 15 reps Chest pullover, great exercise to target your whole chest
Day 2: Back
- Light warmup and some cardio to activate your muscles and to prevent injuries.
- 3 Sets of 10 to 15 reps of Lat pulldown, great exercise to target your lats muscle which will make your back wide and will give you v-taper look.
- 3 Sets of 10 to 15 reps of Cable row.
- 3 Sets of 10 to 15 reps of barbell row, great exercise to make your back thick.
- 3 Sets of 10 to 15 reps of Shrugs to build traps.
- 3 Sets of 10 to 15 reps of Back Extension to target your lower back.
Day 3: Legs
- Start with a light warm-up and some cardio to activate your muscle and to prevent injuries.
- 3 sets 12 to 15 reps of Barbell back squat to target your quads.
- 3 sets 12 to 15 reps of seated leg curls to target your hamstrings muscle.
- 3 sets 12 to 15 reps of Split squats to target glutes.
- 3 sets 12 to 15 reps of Standing calf raises to target your quads.
- 3 sets 12 to 15 reps of Crunches to target your abdominal muscles (add weight to make it harder).
Day 4: Shoulders
- Start with a light warm-up and some cardio to activate your muscle and to prevent injuries.
- 3 sets 12 to 15 reps of Dumbbell overhead press to target your Frontal head.
- 3 sets 12 to 15 reps of cable lateral raises to target your lateral head.
- 3 sets 12 to 15 reps of Dumbbell front raises.
- 3 sets 12 to 15 reps of Face pulls to target your rear delt muscle.
Day 5: Bicep And Triceps
- Start with a light warm-up and some cardio to activate your muscle and to prevent injuries.
- 3 sets 12 to 15 reps of Dumbbell bicep curls.
- 3 sets 12 to 15 reps of Hammer curl.
- 3 sets 12 to 15 reps of Triceps extension.
- 3 sets 12 to 15 reps of Triceps Pushdowns.
- 3 sets 12 to 15 reps of Ez Barbell curls.
- 3 sets 12 to 15 reps of Close grip bench press.
Mistakes to avoid
- Perform Every exercise with good form
- Don’t go to heavy on first day
- Always warm-up before workout
- Stay hydrated
- Don’t eat during workout
- Perform every rep with full range of motion
- take rest for actives muscle recovery
10 best cardio exercises to try
1.Jumping jacks:
2.Burpees:
3.Mountian climbers:
4.High knees:
5.Butt Kicks:
6. Jumping Squats:
7. Box Jump:
8.Shadow Boxing:
9.Dancing:
10.Jumping Rope:
Bottom Line
Training splits are just a way to target your muscle and to divide your weekly workout plan. It is not the only way to build muscle, diet and recovery is also important.
Building muscle required time. Building muscle is marathon not a sprint so consistency is important. Be strong and be happy. Its your first day at the gym so don’t overthink grab the weight and start training.
Always warm-up before workout and cool down after a workout. Don’t take a shower immediately after a workout.
Thank you for reading.