Workout Routine

Bro Split Many Rambos

by ananke

Workouts

Abs&Chest

hanging leg raises

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
4
30
100 sec

hanging leg raises

4 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
4
30
100 sec

Crunch

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec

Cable crunch

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

bench press

4 sets

Hammer Strength Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Hammer Strength Incline Press

4 sets

Hammer Strength flat press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Hammer Strength flat press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec
5
–
–
10
45 sec
6
–
–
10
45 sec
7
–
–
10
45 sec

cable crossover

7 sets

Legs

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec

calf raise

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec

Leg press calf raise

4 sets

Seated Calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec
5
–
–
30
100 sec
6
–
–
30
100 sec
7
–
–
30
100 sec

Seated Calf raise

7 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

squat

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hack squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

leg press

7 sets

Lying Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lying Leg Curls

3 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

straight leg deadlift

3 sets

Seated Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

Seated Leg Curls

7 sets

Abs&Back

Crunch

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Crunch

4 sets

Wide Grip Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Wide Grip Pull Ups

3 sets

Reverse Grip Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reverse Grip Pulldowns

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

t-bar row

3 sets

Reverse Grip Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reverse Grip Barbell Row

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec
5
–
–
10
45 sec
6
–
–
10
45 sec
7
–
–
10
45 sec

lat pulldown

7 sets

Abs, Shoulder&Traps

hanging leg raises

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
4
30
100 sec

hanging leg raises

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec

Cable crunch

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

seated shoulder press

4 sets

Prone incline dumbell frontraise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Prone incline dumbell frontraise

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

upright row

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

lateral raise

7 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

rear delt fly

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

shrug

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

shrug

4 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

Reverse Pec Deck

7 sets

Calves, Biceps, Triceps

Seated Calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec

Seated Calf raise

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec

Leg press calf raise

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec
4
–
–
30
100 sec
5
–
–
30
100 sec
6
–
–
30
100 sec
7
–
–
30
100 sec

calf raise

7 sets

Rope Pusdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

Rope Pusdown

7 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close-grip bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

triceps extension

4 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

Cable Curl

7 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

preacher curl

3 sets

High cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

High cable curl

3 sets