Premium Only Content

FITNESS PROGRAM SIMPLIFIED | BRO SPLIT
FITNESS PROGRAM SIMPLIFIED | BRO SPLIT
Monday: Upper Body Push
We'll start the week strong with upper body push exercises. These will target your chest, shoulders, and triceps.
1. **Bench Press** – 3 sets of 10 reps
2. **Overhead Shoulder Press** – 3 sets of 12 reps
3. **Tricep Dips** – 3 sets of 15 reps
Tuesday: Lower Body
Don’t skip leg day! This day will focus on building strong and powerful legs.
4. **Squats** – 4 sets of 8 reps
5. **Lunges** – 3 sets of 12 reps per leg
6. **Leg Press** – 3 sets of 10 reps
Wednesday: Rest Day
This is your day to recover. Rest days are when your muscles repair and grow, so take it seriously. Hydrate, eat well, and maybe do some light stretching.
Thursday: Upper Body Pull
Next up, we'll focus on our back and biceps with pull exercises.
7. **Deadlifts** – 3 sets of 8 reps
8. **Pull-Ups** – 3 sets of 10 reps (use assisted machine if needed)
9. **Barbell Rows** – 3 sets of 12 reps
Friday: Full Body
Let’s hit every major muscle group to end the week strong.
10. **Clean and Press** – 3 sets of 8 reps
11. **Kettlebell Swings** – 3 sets of 15 reps
12. **Plank Rows** – 3 sets of 12 reps per side
Saturday and Sunday: Rest Days
Disclaimer
I'm just a man!
I'm not a doctor.
I'm not your doctor.
I don't pretend to be a doctor.
Do your own research and talk to a licensed health care professional.
-
13:09
Forrest Galante
8 hours agoWildlife Expert Reacts To Deadly Australian Animal TikToks
17.2K2 -
12:08
Zoufry
1 day agoThe Mystery of Gaddafi's Final 24 Hours
1872 -
18:25
Liberty Hangout
13 days agoAnti-Ice Demonstrators Love Poop!
18.6K44 -
9:39
MattMorseTV
14 hours ago $0.89 earnedVance just DROPPED a BOMBSHELL.
30.5K61 -
23:47
GritsGG
1 day agoThe Forgotten Best Sniper Support AR!
6.44K2 -
1:15:48
The Pascal Show
16 hours ago $0.06 earnedMUGSHOTS RELEASED! Emmanuel Haro's Parents Mugshot Released To The Public
4.99K1 -
14:45
BlabberingCollector
19 hours agoKings Cross Station SET LEAKS! | Harry Potter HBO Show Update & News
4.67K -
33:20
SB Mowing
9 days agoHealth Struggles + Endless Rain = A Yard Out of Control
13.2K18 -
1:09:42
Mike Rowe
4 days agoHow Did THIS Dirty Job Make Tommy Mello A Billionaire?! | #447 | The Way I Heard It
71.3K20 -
10:11:30
SpartakusLIVE
11 hours agoThe BADDEST Duo in WZ Exhibits PEAK Physique || Duos w/ Sophiesnazz to start, quads later
170K1