Bro Split
Gainzville
BodybuildingUnlock serious gains with focused workouts that target a different muscle group each day.
Build size and strength with proven muscle building techniques, giving each muscle the attention it needs to grow.
Ready to pack on muscle? Join today start making gains!
A
Cardio
1 x 30:00
A
Smith Machine Incline Chest Press
3 x 10
B
DB Flat Chest Press
3 x 10
C
Pec Deck Fly
3 x 12
D
Converging Chest Press Machine
3 x 10
E
Chest Dips
3 x 10
A
Tbar Row
3 x 10
B
Medium Grip Seated Row
3 x 10
C
Wide Grip Pulldown
3 x 10
D
Cable Pullovers
3 x 12
E
1-Arm DB Row
3 x 10
A
Smith Machine Squat
3 x 10
B
DB RDLs
3 x 10
C
Quad Leg Extension
3 x 10
D
Seated Hamstring Curl
3 x 10
E
Adductor Machine
3 x 12
F
Calve Leg Press
3 x 12
A
Cardio
1 x 30:00
B
Cable Crunch
3 x 12
C
Hanging Leg Raises
3 x 12
A
Machine Shoulder Press
3 x 10
B
Cable Lateral Raise
3 x 12
C
Pec Deck Rear Delt Flys
3 x 12
D
Cable Upright Rows
3 x 12
E
Plate Raises
3 x 10
A
Bb Curl
3 x 10
B
Cable Tricep Pushdowns
3 x 10
C
Preacher Curl Machine
3 x 10
D
Smith JM Press
3 x 10
E
DB Hammer Curls
3 x 10
F
PJR Pullover
3 x 10
G
Behind the Back Barbell Wrist Curls
3 x 12
Big Joe GK
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
