Workout Routine

Bro split icef

by iceduout

Starting TM is 90% of 1RM.

Workouts

Chest/Tri/Shoulders and Abs

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8 +

amrap

120 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

Cable Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

Dip

Set

Intensity

Weight

Reps

Rest time

1

10

120 sec

2

10

120 sec

3

10 +

amrap

120 sec

Core

Set

Intensity

Weight

Reps

Rest time

1

100 sec

Back/Biceps

close grip pull up

Set

Intensity

Weight

Reps

Rest time

1

10

120 sec

2

10

120 sec

3

10

120 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

9

120 sec

2

–

–

9

120 sec

3

–

–

9

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8 +

amrap

120 sec

t-bar row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10 +

amrap

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8 +

amrap

120 sec

Back Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

9

120 sec

2

–

–

9

120 sec

3

–

–

9

120 sec

Core

Set

Intensity

Weight

Reps

Rest time

1

100 sec

plank

Set

Time

Rest time

1

120 sec

100 sec

Leg Day

hack squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8 +

amrap

120 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8 +

amrap

120 sec

Abduktoren

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec

Adduktoren

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15 +

amrap

100 sec