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  1. #1
    Registered User George2100's Avatar
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    George’s training log

    George’s back to bro routine.
    This is the routine that I enjoy the most! I have followed a variation of this for the past 3-4 years. Due to gyms being closed, I need to adapt it to my home gym. I typically squat at a local gym. Since this is not possible at the moment, I have switched to Bulgarian split squats. I usually include standing military press; however, I have low ceilings and it is cold and muddy outside. This is a 4 day per week program. I like to train M/W/F/Sa. This particular layout is tailored to me. This is, in my opinion, a well balanced “bro split”. Give it a whirl if you so choose!

    CHEST + DELTS (Monday)
    Flat Bench 5x5
    Incline press 3x6-10
    Pec deck 4x12-20
    Lateral raises 4x8-12
    Rear delt fly 4x10-15
    -superset-
    Face pulls 4x10-15
    Single arm side raises 4x8-12

    BACK + TRAPS (Wednesday)
    50-100 total pull ups (Just warming up)
    Close grip pulldowns 4x6-10
    DB rows 4x6-10
    Wide grip pulldowns 3x8-12
    Wide grip cable rows 3x8-12
    DB shrugs 4x10-15

    ARMS (Friday)
    V-bar pushdowns 4x4-8
    Barbell curls 4x4-8
    Db skull crushers 3x8-12
    Concentration curls 3x8-12
    Rope pushdowns 3x12-20
    Cable curls 3x12-20
    Hammer curls 3x8-15

    LEGS (Saturday)
    Bulgarian split squats 4x6-12
    Quad ext 4x8-15
    DB RDL 4x6-10
    Lying leg curls 4x8-15
    Frog pumps( 3-sec pause at top) 3x8-15
    Standing single leg calf raises 4x6-12
    Ab wheel rollouts 3x15-20

    Notes: cardio is done 2-3 times per week on non lifting days. I typically choose a nice long hike with my dog or I just use the spin bike at home if the weather is bad. I understand that most like to hit each muscle group twice per week, but I personally prefer to hit muscle groups directly once per week. For others like me, this may be for you! Remember, everyone has their own opinions...and that’s OK! Happy lifting everyone!
    Last edited by George2100; 03-28-2020 at 05:12 AM.
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  2. #2
    Registered User George2100's Avatar
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    Sunday...no lifting today. Just an easy 30 mins on the spin bike.
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  3. #3
    Registered User George2100's Avatar
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    03/23

    CHEST + DELTS (Monday)
    Flat Bench 5x5 @225
    Incline press 3x10 @175
    Pec deck 4x12 @80
    Lateral raises 4x12 @25
    Rear delt fly 4x15 @25
    -superset-
    Face pulls 4x15 @40
    Single arm side raises 4x12 @25


    Solid workout today. All weight is in lbs. Haven’t flat benched in a while. Currently cutting, so not expecting my numbers to increase much. Happy lifting!
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  4. #4
    Registered User George2100's Avatar
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    03/24

    No lifting today. Just hit up the spin bike for 30mins. Getting the blood flowing and breaking a sweat!
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  5. #5
    Registered User George2100's Avatar
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    03/25

    BACK + TRAPS (Wednesday)
    50-100 total pull ups (Just warming up)
    Close grip pulldowns 4x10@140
    DB rows 4x10@65
    Wide grip pulldowns 3x12@100
    Wide grip cable rows 3x12@100
    DB shrugs 4x15@65/85/95/100

    Start with 50-100 bodyweight pull-ups with various grips. This is used as a warm up. The goal is to break a sweat and get those lats firing. I ended the workout with DB shrugs, performing 4 sets of 15 reps, ramping up in weight. Just add weight every set until you can no longer get 15 reps.
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  6. #6
    Registered User George2100's Avatar
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    03/26

    30 mins on the spin bike again. Waiting for the weather to clear up so I can get outside for cardio.
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  7. #7
    Registered User George2100's Avatar
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    03/27

    ARMS (Friday)
    V-bar pushdowns 4x8@80
    Barbell curls 4x8@95
    Db skull crushers 3x12@25
    Concentration curls 3x12@25
    Rope pushdowns 3x20@30
    Cable curls 3x20@30
    Hammer curls 3x15@25

    Arms have always been a genetic weak point for me. For this reason, I find that training them separately on their own day works best.
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  8. #8
    Registered User George2100's Avatar
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    03/28

    LEGS (Saturday)
    Bulgarian split squats 4x12@50
    Quad ext 4x15@60
    DB RDL 4x10@90
    Lying leg curls 4x15@40
    Frog pumps( 3-sec pause at top) 3x15@45
    Standing single leg calf raises 4x12@45
    Ab wheel rollouts 3x15

    Split squats surprised me big time. These were more brutal than back squats. I almost had to pull out the puke bucket!
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