KOH FITNESS: BRO SPLIT

BRO SPLIT

Chest 
Barbell Bench Press – 4 x 8
Incline Dumbbell Bench Press – 4 x 10 
Machine press – 4 x 12, 4th set is a drop set
Peck Deck – 4 x 15 

Legs
Lying Hamstring curls – 4 x 15 
Barbell Squat – 4 x 8 
Leg Press – 4 x 12, 4th set is a drop set
Leg extension – 3 x 15 
Romanian deadlift – 3 x 12 
Seated calf raise – 6 x 15, alternate standing calf raise every other week 

Shoulders 
Seated Dumbbell Press – 3 x 8
Machine Press – 4 x 12, 4th set is a drop set (use neutral grip if you can)
Cable Side Laterals – 4 x 12
Reverse Pec Deck – 4 x 20 
Six Ways – 1 x 15
Dumbbell Shrugs – 3 x 10, 2-3 second squeeze at top of every rep

Back
Hex Bar Deadlift – 4 x 6, can use barbell if form is perfected
Wide grip lat pulldown – 4 x 12, 4th set is a drop set
Straight arm pull downs – 3 x 12, use a rope attachment
Chest supported dumbbell rows – 3 x 10
Hammer Strength rows- 3 x 10 

Arms
Ez bar curls – 3 x 10
   Superset with
Ez bar cable press downs – 3 x 12
Hammer curls – 3 x 8 
  Superset with
Overhead Rope extensions – 3 x 15
High incline seated DB curls – 3 x 8
   Superset with
Dip machine – 3 x 15 

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