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 BRO SPLIT - FULL BODY (C)

ABBREVIATIONS
1-O/H [ONE HAND]
2-S/M [SMITH MACHINE]

DAY ONE : CHEST - TRICEPS

DAY TWO : BACK - BICEPS
DAY THREE : SHOULDER
DAY FOUR : LEGS
DAY FIVE : ARM
DAY SIX : FULL BODY
DAY SEVEN : REST

DAY ONE : CHEST - TRICEPS

CHEST

EXERCISE 1 : BARBELL FLAT PRESS [3 SETS | 10-8-6]

EXERCISE 2 : DUMBBELL FLAT PRESS [3 SETS | 12-10-10]
EXERCISE 3 : DUMBBELL INCLINE PRESS [3 SETS | 12-10-10]
EXERCISE 4 : MACHINE DECLINE PRESS [3 SETS | 12-10-10]
EXERCISE 5 : LOW CABLE CHEST FLY [3 SETS | 12-10-10]
EXERCISE 6 : PECTORAL FLY MACHINE [3 SETS | 12-10-10]
 TRICEPS

EXERCISE 1 : DUMBBELL TRICEPS EXTENSION [3 SETS | 12-12-10]

EXERCISE 2 : CABLE TRICEPS PUSHDOWN [3 SETS | 12-12-10]
EXERCISE 3 : DUMBBELL TRICEPS KICK BACK [3 SETS | 12-12-10]

DAY TWO : BACK - BICEPS

BACK

EXERCISE 1 : BARBELL BENT ROW [3 SETS | 12-10-10]

EXERCISE 2 : LAT PULLDOWN WIDE GRIP [3 SETS | 12-10-10]
EXERCISE 3 : T-BAR ROW [3 SETS | 12-10-10]
EXERCISE 4 : SEATED CABLE ROW [3 SETS | 12-10-10]
EXERCISE 5 : DUMBBELL ROW [3 SETS | 12-10-10]
EXERCISE 6 : STANDING LAT PULLDOWN [3 SETS | 12-10-10]
EXERCISE 7 : HYPEREXTENSION [3 SETS | 25-25-25]
 BICEPS

EXERCISE 1 : BARBELL BICEPS CURL [3 SETS | 12-12-10]

EXERCISE 2 : DUMBBELL BICEPS CURL [3 SETS | 12-12-10]
EXERCISE 3 : PREACHER HAMMER CURL [3 SETS | 12-12-10]

DAY THREE : SHOULDER

SHOULDER

EXERCISE 1 : BARBELL FRONT RAISE [3 SETS | 12-10-10]

EXERCISE 2 : DUMBBELL SEATED REAR DELT [3 SETS | 12-10-10]
EXERCISE 3 : DUMBBELL LATERAL RAISE [3 SETS | 12-10-10]
EXERCISE 4 : CABLE FRONT RAISE O/H [3 SETS | 12-10-10]
EXERCISE 5 : MACHINE REAR DELT [3 SETS | 12-10-10]
EXERCISE 6 : CABLE LATERAL RAISE [3 SETS | 12-10-10]
EXERCISE 7 : BARBELL SHRUGS [3 SETS | 25-20-15]
 DAY FOUR : LEGS

LEGS

EXERCISE 1 : BARBELL SQUAT [3 SETS | 15-12-8]

EXERCISE 2 : LEG EXTENSION [3 SETS | 12-10-10]
EXERCISE 3 : LYING LEG CURL [3 SETS | 12-10-10]
EXERCISE 4 : HIP ABDUCTION [3 SETS | 20-20-20]
EXERCISE 5 : ELEVATED SUMO SQUAT [3 SETS | 15-12-10]
EXERCISE 6 : BARBELL LUNGES [3 SETS | 15-15-15]
EXERCISE 7 : CALF RAISE S/M [3 SETS | 25-25-25]

DAY FIVE : ARM

BICEPS

EXERCISE 1 : DUMBBELL INCLINE BICEPS CURL [3 SETS | 12-10-10]

EXERCISE 2 : OVERHEAD BICEPS CABLE CURL [3 SETS | 12-10-10]
EXERCISE 3 : KNEELING CABLE CURL [3 SETS | 12-10-10]
 TRICEPS

EXERCISE 1 : BARBELL SKULL CRUSHER [3 SETS | 12-10-10]

EXERCISE 2 : HIGH PULLEY OVERHEAD TRICEPS EXTENSION [3
SETS | 12-10-10]
EXERCISE 3 : STANDING TRICEPS EXTENSION O/H [3 SETS |
12-10-10]

DAY SIX : FULL BODY

FULL BODY

EXERCISE 1 : BARBELL DEADLIFT [3 SETS | 12-8-6]

EXERCISE 2 : BARBELL INCLINE PRESS [3 SETS | 10-8-6]
EXERCISE 3 : DUMBBELL FLAT FLY [3 SETS | 12-10-10]
EXERCISE 4 : LAT PULLDOWN WIDE GRIP [3 SETS | 12-10-10]
EXERCISE 5 : CABLE BENT OVER ROW O/H [3 SETS | 12-10-10]
EXERCISE 6 : MILITARY PRESS [3 SETS | 12-10-10]
EXERCISE 7 : CABLE BENT OVER REAR DELT [3 SETS | 12-10-10]
‫]‪EXERCISE 8 : LYING TRICEPS EXTENSION [3 SETS | 12-10-10‬‬
‫]‪EXERCISE 9 : PREACHER BARBELL CURL [3 SETS | 12-10-10‬‬
‫]‪EXERCISE 10 : WIDE STANCE ANGLED LEG PRESS [3 SETS | 12-10-10‬‬

‫‪DAY SEVEN : REST‬‬

‫📍ﻧﻈﺎم اﻟﺘﻤﺮﻳﻦ ‍‬
‫🏋‬
‫إﻋﺘﻤﺪﻧﺎ ﻋﻠﻰ ﻧﻈﺎم ﺗﺪر ﻳﺒﻲ ‪ BRO SPLIT- full BODY‬ﻟﺘﻤﺮ ﻳﻦ اﻟﻌﻀﻼت ﻣﺮﺗﻴﻦ ﻋﻠﻰ ﻣﺪار‬
‫اﻻﺳﺒ ﻮع ﺧﻼل ‪ ٦‬أﻳﺎم‪.‬‬

‫📍اﻟﻜﺎردﻳﻮ ‍‬
‫🚴‬
‫ﻛﻞ اﻳﺎم اﻟﺘﻤﺮ ﻳﻦ ]‪ ٤٥‬دﻗﻴﻘﺔ ﺻﺒﺎﺣﺎ "ان اﻣﻜﻦ" ‪ ٤٥ -‬دﻗﻴﻘﺔ ﺑﻌﺪ اﻟﺘﻤﺮ ﻳﻦ" اﺟﺒﺎري"[ ﺑﺸﺪة‬
‫ﻣﺘ ﻮﺳ ﻄ ﺔ‪ ،‬ﺑ ﺎﻟ ﻄ ﺮ ﻳﻘﺔ اﻟ ﺘ ﻲ ﺗﻔﻀﻠ ﻬ ﺎ ] ﺗﺮ ﻳﺪﻣﻴ ﻞ ‪ -‬ﻋ ﺠﻠ ﺔ ‪ -‬ﺳ ﻠ ﻢ أو أي ﻧ ﻮع ﻛﺎردﻳﻮ آﺧﺮ[ ‪.‬‬

‫📍 ‪📚 WORKOUT E-BOOK‬‬
‫ﻫ ﺘﻼﻗﻲ ﻛﻞ ﻓﻴﺪﻳﻮﻫ ﺎت اﻷداء اﻟﺴﻠﻴﻢ ﻟﻠﺘﻤﺎر ﻳﻦ ﺑ ﺘ ﺎﻋ ﺘﻚ ﻣﻮﺟﻮدة ﻓﻲ اﻟـ‬
‫‪ WORKOUT E-BOOK‬اﺗﻔﺮج ﻋﻠﻴﻬﺎ ﻛﻮﻳﺲ وﻃﺒﻘﻬﺎ ﻋﻠﺸﺎن ﻧﺘﺠﻨﺐ اﻹﺻﺎﺑﺔ‪.‬‬