Bro Split Forever

This program is created for the gym bros, who can't have a day off . Everyday we work on a single muscle group, but we still hit every muscle twice in 7 days. If it's done properly you don't have to worry for overtraining

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Always start with 5-10 minutes warm up and finish with 10-15 minutes cardio and 5 minutes stretching

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Chest Fly (Dumbbell)

Dip (Bodyweight)

Push Up

Chest day

Standing Calf Raise

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lunge (Barbell)

Box Jump

Leg day

Skull Crusher

Incline Curl (Dumbbell)

Bench Press (Close Grip)

Overhead Extension (Dumbbell)

Chin-Up (Bodyweight)

Hammer Curl

Arms

Moderate intensity cardio. Choose a form of cardio you enjoy. 
5-10 minutes stretching at the end

Cardio 

Pull-Up (Weighted)

Bent Over Row (Barbell)

Rack Pull (Barbell)

Dumbbell Row

Good Morning

Pull-Up (Bodyweight)

Back day

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Arnold Press

Shoulders day

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