BRO SPLIT (WE GO GYMMMMMM!!!

)
Back:
1. Lat Pull Down (Wide) (La�ssimus dorsi)
2. Deadli� (Erector Spine & 80% of Posterior chain)
3. Lat Pull Down (Wide) (La�ssimus dorsi)
4. Dumbbell Row (Teres Minor and Major, Trapezius [Lower and Middle), Infraspinatus)
5. One Arm Row (Teres Minor and Major, Rhomboids [Deep], Infraspinatus)
6. Rope Pull Down (Teres Major, La�ssimus dorsi, Levator scapulae)
7. Upright Row (Trapezius [Top, Middle, Lower], Anterior and Middle Deltoid) # Op�onal #

Chest:
1. Incline Bench Press (Clavicular [Upper pecs], Anterior deltoid, Triceps brachii)
2. Flat Bench Press (Clavicular & Sternocostal [Upper & Lower], Anterior deltoid, Triceps brachii)
3. Pec Dec Fly (Pectoralis Major [Whole Chest])
4. High to Low (Sternocostal [Lower Pec])
5. Low to High (Clavicular [Upper Pec])

Legs:
1. Leg press Calf Raises (Gastrocnemius [Upper Calves)
2. Squats (Quads, Hams, Glutes, Lower Back, Abductors, Calves) (SQUATS OR LUNGES)

Lunges (Rectus Femoris, Vastus lateralis, Vastus medialis, Gluteus, Soleus)

3. Leg Extension (Rectos femoris, Vastus medialis, Vastus lateralis [Outer, Middle & Inner
Quads])
4. Leg Press High Feet (Hamstrings & Gluteus)
5. Leg Curls (Hamstrings)
6. Romanian Deadli� (Hamstrings, Gluteus, Erector Spine, Abductor magnus [In. of Gluteus])
#Op�onal#

Arms:
Barbell Curls (Warmup Max)

1. Cable Curls (Biceps Brachii [Short & Long Head), Brachialis, Brachioradialis)
2. Barbell Curls Normal Grip [Short Head)
3. Barbell Curls Narrow Grip (Long Head)
4. Preacher Curls (Long Head)
5. Rope Curls (Biceps Brachii, Brachialis & Brachioradialis)
6. Standing Wrist Curls (Flexors [Lower Forearm])
7. Forearm Machine (Extensors [Upper Forearm])
8. Reverse Barbell Curls (Brachioradialis)
 9. Overhead Extension (Long Head)
10. Triceps Rope Pushdown (Lateral Head)
11. V-Bar Triceps Pushdown (Long Head)

Shoulders:
1. Bench Rear Dealt (Middle & Lower Traps, Posterior Dealt, Lateral Deltoid)
2. Overhead Press (Anterior Deltoid [Front Deltoid], Lateral Deltoid, Triceps, Pectoralis Major,
Serratus Anterior)
3. Lateral Raises (Lateral Deltoid, Anterior Deltoid & Serratus anterior)
4. Front Raises (Pectoralis Major, Anterior Deltoid, Lateral Deltoid, Serratus anterior)
5. Face Pullover (Lateral & Posterior Deltoid, Traps Middle and Lower, Teres Minor)
6. Shrugs (Upper & Middle Trapezius)

Combat Training:
Fitbit BODYCOMBAT Beginner #1 (30min)

Cardio & Abs:

Treadmill (20min)

Crunches

Leg Raises

Plank