Workout Routine

Bro Split with Cardio

by sorbgod

With Warmups and cool down

Workouts

Chest

Cobra to Mountain

Set
Intensity
Weight
Reps
Rest time
1
20
20 sec

Cobra to Mountain

1 sets

Worlds Greatest Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec

Worlds Greatest Stretch

1 sets

Arm Circle

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec

Arm Circle

1 sets

Arm Swing Hold

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec

Arm Swing Hold

1 sets

Band Pull-5" Hold

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec

Band Pull-5" Hold

1 sets

DB Fly (Stretch)

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec

DB Fly (Stretch)

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
20
120 sec
2
85% TM
12
120 sec
3
85% TM
12
120 sec
4
85% TM
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

Hammer Strength Incline Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hammer Strength Incline Press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
45 sec
2
80% TM
10
45 sec
3
80% TM
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

cable crossover

3 sets

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Pec fly

3 sets

Push Ups

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

Push Ups

3 sets

Elliptical (60’’)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Elliptical (60’’)

1 sets

Foam Rolling (10’’)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Foam Rolling (10’’)

1 sets

Wide Stretch Hold (10”)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Wide Stretch Hold (10”)

1 sets

Legs

On-spot Running (10”)

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

On-spot Running (10”)

1 sets

Leg Swing

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

Leg Swing

4 sets

Hip Openers

Set
Intensity
Weight
Reps
Rest time
1
20
20 sec

Hip Openers

1 sets

Lock Clam

Set
Intensity
Weight
Reps
Rest time
1
20
20 sec

Lock Clam

1 sets

KB Weightshift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec

KB Weightshift

1 sets

Sumo Sway Squat

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec

Sumo Sway Squat

1 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
20
100 sec
2
80% 1RM
12
100 sec
3
80% 1RM
12
100 sec
4
80% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg extension

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
100 sec
2
80% 1RM
15
100 sec
3
80% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg press

3 sets

Seated Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Seated Leg Curls

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
30
100 sec
2
85% 1RM
30
100 sec
3
85% 1RM
30 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

calf raise

3 sets

Incline walk (60”)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Incline walk (60”)

1 sets

Foam Rolling (10’’)

Set
Intensity
Weight
Reps
Rest time
1
6
100 sec

Foam Rolling (10’’)

1 sets

Supine Quad Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Supine Quad Stretch

1 sets

Lunge Stretch

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec

Lunge Stretch

1 sets

Back

YTW

Set
Intensity
Weight
Reps
Rest time
1
15
20 sec

YTW

1 sets

Cat Camel

Set
Intensity
Weight
Reps
Rest time
1
20
20 sec

Cat Camel

1 sets

bird dog crunches

Set
Reps
Rest time
1
15
20 sec

bird dog crunches

1 sets

KB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
20 sec

KB Row

1 sets

Wide Grip Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10 +
amrap
20 sec

Wide Grip Pull Ups

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
20
100 sec
2
85% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
85% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

seated cable row

4 sets

Reverse Grip Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Reverse Grip Barbell Row

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
45 sec
2
80% 1RM
12
45 sec
3
80% 1RM
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

lat pulldown

3 sets

Rowing (60”)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rowing (60”)

1 sets

Foam Rolling (10’’)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Foam Rolling (10’’)

1 sets

Rear Hand Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rear Hand Stretch

1 sets

Shoulder & Traps

Arm Swing Hold

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Arm Swing Hold

1 sets

Arm Circle

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec

Arm Circle

1 sets

Band Pull-5" Hold

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Band Pull-5" Hold

1 sets

Band Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Band Overhead Press

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
20
100 sec
2
85% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

seated shoulder press

4 sets

Prone incline dumbell frontraise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Prone incline dumbell frontraise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

face pull

3 sets

cable lateral raise

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

cable lateral raise

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Reverse Pec Deck

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

shrug

3 sets

Static Cycling (60”)

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

Static Cycling (60”)

1 sets

Rear Hand Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rear Hand Stretch

1 sets

Eagle Arm Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Eagle Arm Stretch

1 sets

Foam Rolling (10’’)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Foam Rolling (10’’)

1 sets

Biceps & Triceps

Arm Circle

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Arm Circle

1 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1 sets

Cobra to Mountain

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Cobra to Mountain

1 sets

Straight Bar Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Straight Bar Triceps Pushdown

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

close-grip bench press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

triceps extension

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

dip

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

hammer curl

3 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% 1RM
10
100 sec
3
90% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

Incline Dumbbell Curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

preacher curl

3 sets

Cardio of Choice (Mins)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Cardio of Choice (Mins)

1 sets

Kneeling Arm Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Kneeling Arm Stretch

1 sets

Rear Hand Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rear Hand Stretch

1 sets

Eagle Arm Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Eagle Arm Stretch

1 sets

Core

mountain climbers

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec

mountain climbers

4 sets

Half Burpees

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

Half Burpees

4 sets

plank

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec

plank

3 sets

side plank

Set
Time
Rest time
1
60 sec
20 sec
2
60 sec
20 sec
3
60 sec
20 sec
4
60 sec
20 sec

side plank

4 sets

glute bridge

Set
Time
Rest time
1
45 sec
30 sec
2
45 sec
30 sec
3
45 sec
30 sec
4
45 sec
30 sec

glute bridge

4 sets

KB Rotation

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

KB Rotation

3 sets

Plank KB Slide

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

Plank KB Slide

3 sets

farmer's carry

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

farmer's carry

4 sets

Abductor & Adductor

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec

Abductor & Adductor

4 sets

Prisoner Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
15
20 sec
2
15
20 sec
3
15
20 sec

Prisoner Back Extensions

3 sets

Palloff Press

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

Palloff Press

4 sets