Upper - Lower - Bro

Upper lower split with a dedicated bro/arm day

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

JM Press

Preacher Curl (Barbell)

Overhead Tricep Extension (Cable)

Incline Cable Curl

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Hammer Curl

Wrist Curls

Cable Crunch

Hack Squat

Rack Pull (Barbell)

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

Hanging Leg Raise

LOWER 1

Lying Leg Curl

Larsen Press (Barbell)

Wide Grip Pull-Up

Incline Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Standing Pullover (Cable)

Seated Row (Cable)

Incline Tricep Extention (Cable)

Reverse Pec Deck

Incline Bench Press (Barbell)

Chin-Up (Weighted)

Seated Overhead Press (Barbell)

Seated Wide-Grip Row (Cable)

Cable Crossover

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

Rear Delt Cable Fly

UPPER 1

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