I was feeling like playing around with a routine mostly for my own enjoyment. While I know that more frequent splits are more optimal I'm not going to lie I much more enjoy a bro Split.
So it got me thinking about ways to optimize a bro Split and I think I've come up with an answer.
4 days a week
Day 1 - back / biceps
Day 2 - chest / triceps
Day 3 - legs
Day 4 - delts /abdominals
Fairly standard 4 day bro Split but you add in a single accessory exercise for each body part that you didn't directly target that day.
So for example on chest and triceps day I did: 4 sets of flat DB presses / 4 sets of single arm cable crossovers / 4 sets of cg bench press / 4 sets of skull crushers / 4 sets of press downs for my main workout and then followed it up with a single set of each; leg press, lat pull downs, lateral raises, wbar curls, weighted crunches
Thoughts?
Worked out to a total of like 25 sets in a workout.
Works out to about 15 sets per muscle group per week.
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Thread: Bro Split with some full body
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02-11-2023, 12:11 AM #1
Bro Split with some full body
THE AWARE
Indiana, USA
http://forum.bodybuilding.com/showthread.php?t=142412021
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02-11-2023, 09:52 AM #2
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02-12-2023, 05:32 PM #3
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
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One way to get the "frequency" higher on a bro split is to just do a fullbody complex each workout for conditioning and a little extra stimulus.
Another way is to just add a fullbody day completely to your split (for me, I might add a home fullbody kettlebell/bodyweight workout on the weekend). That way I can say I hit everything "twice" without having to go to the gym.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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