Workout Routine

Bro split ZH

by ma pg

Starting TM is 90% of 1RM.

Workouts

Brust/Trizeps/Schulter/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

80 sec

2

–

–

8

80 sec

3

–

–

8

80 sec

Seated Arnold's

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8 +

amrap

60 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

Cable Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

80 sec

2

–

–

10

80 sec

3

–

–

10

80 sec

Cable Rope Tricep Push Down

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

Machine Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

Core

Set

Intensity

Weight

Reps

Rest time

1

60 sec

2

60 sec

3

60 sec

Rücken/Bizeps

neutral grip pull up

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

9

100 sec

2

–

–

9

100 sec

3

–

–

9

100 sec

t-bar row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

80 sec

2

–

–

10

80 sec

3

–

–

10 +

amrap

80 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

70 sec

2

–

–

8

70 sec

3

–

–

8 +

amrap

70 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8 +

amrap

60 sec

Cable Biceps Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

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

Back Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

9

60 sec

2

–

–

9

60 sec

3

–

–

9

60 sec

Core

Set

Intensity

Weight

Reps

Rest time

1

60 sec

2

60 sec

3

60 sec

Leg Day

squat

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

60 sec

2

–

–

8

60 sec

3

–

–

8 +

amrap

60 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

Abduktoren

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

30 sec

2

–

–

15

30 sec

3

–

–

15 +

amrap

30 sec

Adduktoren

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

30 sec

2

–

–

15

30 sec

3

–

–

15 +

amrap

30 sec

lunge

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

80 sec

2

–

–

8

80 sec

3

–

–

8 +

amrap

80 sec