F&F BRO Split

This is a simple one body part a day program to help build muscle, focusing on one entire part as much as possible to help round out any weak areas you may have.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Leg Extension

Leg Curl

Front Squat (Barbell)

Leg Press

Hip Abductor (Machine)

Hip Adductor (Machine)

Push Up

Dip (Assisted)

Bench Press (Dumbbell)

Chest Fly (Machine)

Incline Chest Press (Machine)

Lat Pulldown

Meadow Row

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Rear Delt Fly (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Y Raise

Face Pull

Front Raise

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Dead Hang

Wrist Curls

Hammer Curl

Farmer's Walk (Weighted)

Plank

Side Plank

Cable Crunch

Ab Wheel

Russian Twist (Dumbbell)

Knee Raise (Captain's Chair)

Legs

Chest

Back

Shoulders

Arms

1 reviews for F&F BRO Split