I understand everyone here is strongly against bro splits, especially for beginners, but I have tried both upper lower and full body before, and find myself lacking in motivation. Bro splits do seem kinda fun.
Any help?
|
Thread: Need help building a bro split
-
06-27-2022, 11:08 AM #1
-
06-27-2022, 11:13 AM #2
-
06-27-2022, 11:27 AM #3
-
06-27-2022, 11:41 AM #4
-
-
06-27-2022, 11:46 AM #5
-
06-27-2022, 12:25 PM #6
How many days a week? Seems like a lot of bro split guys really do half assed stuff like this:
Monday- bench, db incline, cable crossovers, triceps pushdowns, rope ext overhead
Tuesday- rows, pull-ups, db rows, curls, preachers, concentration curls
Wed- half squats, leg press, hack squats, leg curls
Thursday- repeat Monday, throw in shoulder press
Friday- repeat Tuesday
Rest on weekends"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
06-27-2022, 12:29 PM #7
-
06-27-2022, 12:41 PM #8
-
-
06-27-2022, 12:41 PM #9"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
06-27-2022, 12:43 PM #10
-
06-27-2022, 12:56 PM #11
-
06-27-2022, 12:57 PM #12
-
-
06-27-2022, 01:01 PM #13
-
06-27-2022, 01:01 PM #14
-
06-27-2022, 01:02 PM #15
This is a great plan for guys who are new, enjoy training but don’t want to train on the weekends.
Monday and Thursday hit chest/back/shoulders
Bench press
Incline bench
Row
Pulldowns
Db press
Upright rows
Situps
Tuesday and Friday hit legs /bis. Tris
Squat
Leg press
Leg ext
Leg curls
Barbell curls
Db curls
Pushdowns
Skull crushers
Calf raises
Sets and reps to suit goals but traditional 10-8-6-4 style works nice. Adjust weight to fail near those target reps."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
06-27-2022, 01:24 PM #16
-
-
06-27-2022, 02:52 PM #17
If by bro-split you mean each muscle group once a week with something like:
Chest
Back
Shoulders
Legs
Arms
Off
Off
You should really consider upping the frequency to twice a week. As much as I wouldn't recommend 5-6 days / week for beginners, even this would be better:
Push
Pull
Legs
Push
Pull
Legs
Off
Reason being, hitting a muscle group 1x a week then resting 6 days straight, means you need to have enough workload capacity to require that much rest in-between workouts. Even most intermediates don't have that capacity. Which is why you will see MUCH more progress with 2-3 days of rest in-between workouts.
With that being said, I understand consistency is the most important factor. So by all means if a bro split will motivate you to get in every workout, then it's better than inconsistency.Email to chat about programming or anything training related : FurtadoZ9@outlook.com
-
06-28-2022, 10:46 AM #18
Bookmarks