TABLE OF CONTENTS
BRO SPLIT PROGRAM
o FREQUENTLY ASKED QUESTIONS
2
o BRO SPLIT WEEK 1-4
9
o BRO SPLIT WEEK 5-8
12
o BRO SPLIT WEEK 9-12
15
o NOW WHAT?
18
o HOW TO PERFORM THE MOVEMENTS
19
1
Q: How Many Days/Months Does This Program Take To Complete?
FREQUENTLY ASKED QUESTIONS
A: There are 12 weeks total. So that is 3 months
Q:: Can I switch some of the training day and off days around? I like to
do legs on Monday instead.
A: Yes, you can switch the training days around. You can even train 5 days
straight and take the weekends off. Just be sure to get all the workout done
every week with no excuses.
Q:: How would you fit deadlifts into this program?
A: If you like to do deadlifts. I suggest throwing them in on one of the back
days. I personally don’t do them. I like to do rack pulls. You are less likely to
fuck up your lower back doing rack pulls. If you want to do rack pulls, take off
the hyperextensions and throw them in. No need to do both rack pull and
hyper extensions since they both tax the lower back. Here is a rack pull tutorial:
https://youtu.be/CIxIqsGnWb0
Q: Is this program best for bulking or cutting?
A: This can be used for anyone. Does not matter if bulking or cutting. However,
after every 4 weeks the intensity/volume will increase. So if you are cutting on
this program don't do more cardio than you need to. Just do enough cardio to
help you lose weight and track your macros very closely. You will already be
burning a lot of calories on this plan. So doing a lot of cardio and eating too
little will cause you to lose weight too fast. You want to diet at a nice steady
pace when cutting as a natural lifter.
Q: Is doing this program enough to gain mass?
A: No; you must eat in a caloric surplus if you want to grow with this program. I
even offer affordable macro coaching if you need help with your macros, or
you can just simple eat more. I have a series on YouTube called “eat big or
stay small’’ showing plenty of examples of how to eat when you want grow.
2
FREQUENTLY ASKED QUESTIONS
Q: What about form? I'm not familiar with some of these exercises.
A: For each exercise in this program, I put links to YouTube videos of me
showing you the proper form. Some of these videos are unlisted, so you must
"copy and paste "or “click’’ on the links I shared to view them.
Q: What if my gym doesn't have the equipment for the exercise you
listed for me to do?
A: Just do another exercise that hit the muscle group in a similar fashion. For
example, if I put hack squat on there and your gym doesn't have one then do
the smith machine squat. Another example, if I say do calve raises and your
gym doesn't have a calve machine then do some toe raises on the leg press.
It's not that serious!! Just hit the muscle groups and hit them hard. Also, I put
some examples of some "alternative exercises" in the program. For example: I
gave you a choice between hammer strength or dumbbells for chest, because
a lot of gyms don’t have a variety of hammer strength equipment.
Q: When should I do my cardio?
A: I feel the best time to do it is first thing in the morning with some abs, but if
your work or life schedule doesn't allow that, then do your cardio after you
weight train. It would be do some cardio sessions on your rest days that way
you can be active everyday. Instead of just sitting on your ass on your non
lifting days. I also notice I stay leaner while bulking when I do cardio on rest
days.
Q: Should I go to failure each set?
A: Got to failure but not complete failure. What I mean is, If I tell you to perform
and exercise for 8-12 reps. That means use a weight that's so heavy you can
do it for 8 (no more than 12 reps) using good form. Don't try to go beyond
failure buy doing extra forced reps and partials. Be sure to track your progress
as well.
3
FREQUENTLY ASKED QUESTIONS
Q: On YouTube, you do abductor and adductor machine work in your
leg day vids. Why aren’t they on this program?
A: I did not include them because a lot of gyms don’t have those machines.
Also, you don’t have to do them for great legs. Those machines are great for
warming up or right after you finish the workout. If you want to do them, just do
3 to 4 sets of 12-15 reps before or after your leg day training (same as I do). I
put links to how to perform the exercises in the form section.
Q: How long should I be resting between sets?
A: Depends on how many reps you did. Here is what I suggest for optimal
results and intensity.
12-15 reps : 30 - 45 seconds
8 -12 reps : 60 - 90 seconds
6 - 8 reps : 90 -120 seconds
4 - 6 reps :120 -180 seconds
Q: When should I do abs?
A: Do them when it is most convenient for you. At least 2 times a week. I
personally do them in the morning with cardio 3 times a week (when I’m
cutting). I rarely touch abs when I’m bulking. My abs are already developed
enough.
Here is a video of a solid ab routine that I personally do that gives good insight
on form and rep ranges to use: https://youtu.be/fuVJI2ny10o
Q: How heavy do I need to go?
A: You need to go heavy enough to reach failure within the suggested rep
ranges. For example: If I say do seated cable rows for 8-12 reps. I'm going to
use a 200 pounds on the weight stack because I reach failure at about 10 to
11 reps with that weight. If I can do 13 or more reps that means I went too light
and need heavier weight. If I'm going for 4-6 reps I would use about 240
pounds because I can fail at about 5 reps with good form using that much
weight. Be sure to write down the weights you use. This way you can aim to
beat your personal best lifts and add more weight over time. Adding more
weight/reps is how you grow.
4
Q: Can I do close grip bench on the smith machine?
FREQUENTLY ASKED QUESTIONS
A: yes; you can pretty much do any barbell exercise on a smith machine.
However, the close grip bench is to build strength and thickness in the triceps,
so I think the free weighted version is best on that movement. You will syill get
results regardless of what you choose to do.
Q: Do I do this program only once. Is it over after the 12 cycles are
completed?
A: I want you to repeat this program at least 2 times. Each time you do this
program again, I want you to use slightly heavier weight (even if it's only 5
pounds added). This program fully hits the body, so all you need to do is make
"progress" getting stronger and using heavier weights is what will make the
muscles grow over time. If you really enjoy it and you make great progress on it
then try doing it for a full year. If you grow tired of this program after doing it
twice, just try another program to keep you motivated and excited to train
Q: When I do this program again for the second time. Do I start back at
the first 4 weeks or do I begin with the intense final 4 weeks?
A: That’s a great question. You probably assume that since you already have
completed the final 4 weeks that you need to either keep the volume/intensity
the same or go even higher. You need to cycle off the volume/intensity just like
your body needs to cycle off high caffeine and stimulants. You will build a
tolerance which will make it hard for your body to make adaptations and grow.
Also, as a natural lifter you need to make progress (hit heavier weights, get
more reps with a certain weight, etc). You can't make progress if your volume is
crazy high and your doing drop sets and going beyond failure almost
everyday. The purpose of those intense last 4 weeks are to build your
endurance and mental toughness up. This way once you go back to the first 4
weeks it will feel like a "pussy workout" a "hippy workout'' you will blow right thru
it and the weights will increase with ease. Trust me! If the first 4 weeks feel ‘’too
easy’’ that’s will make it easy to hit PR's and increase the weights your lift.
Q: What should I do on my rest day?
A: I would either stay home and catch up on sleep while catching up on some
work at home, or I would goto the gym and do some cardio and abs for active
recovery. Don’t add an extra day of lifting. Rest is very important!. I personally
like to run errands and clean up my house. I hardly have time to go to the
bank, grocery shop, read studies (to become a better trainer), so I use rest days
to enjoy myself and maybe do things that I don’t have the time to do.
5
Q: What made you decide to throw in Pyramid Sets?
FREQUENTLY ASKED QUESTIONS
A: It's conditions your central nervous system (brain) to handle more weight.
Once you go back to the beginning of the program, your original working
weight will feel like pussy weight and it will help you progress more smoothly.
Watch this vid here (I explain here also): http://youtu.be/RMo7KQcjaI8
Q: What are drop sets? Double Drop Sets? Triple drop sets?
A: After your last set, you immediately drop your weight by 20-30% and do
more reps. A double drop set is the same, but you drop the weight 2 times. A
triple drop set is the same, but you drop the weight 3 times. It’s intense!
Here is a video example of a triple drop set: https://youtu.be/96q74cnSwWA
Q: What if my gym doesn’t have a Seated Ham Curl
A: Either get a new gym membership, or just skip the movement. You can’t sub
that movement. You can sub incline dumbbell bench for hammer strength
because they are the same movement. But there isn’t another movement like
the seated ham, so you can either do you or you can’t. That’s it!
Q: Why didn’t you increase the intensity much on the hyper extensions?
A: Trust me you want to do a bunch of crazy shit for your lower back.lol Take
your time and make progress with good form. It doesn’t take much to injury
your lower back.
Q: Should I do regular Close Grip Bench or the advanced version?
A: On the regular version, you touch your chest. The advanced version you
don’t touch the chest. If you are new to this exercise, do it the regular way first.
Once you’re able to rep your bodyweight at least 10 times, then try the
advanced way. The advanced way is harder. It’s harder to stop the rep before
touching the chest under full control.
Q: The Leg Day Is too much volume for me. I don’t even care about legs that
much, so can I cut back on the volume?
A: yes; you can cut back on the leg volume if you want to. I designed this leg
day perfectly. It hits every part of the legs. But if you don’t care much for legs,
just do the squats and leg press then throw in some leg curls. Don’t just skip
legs man!
6
QUESTIONS?
QUESTIONS ?
- If your questions or concerns have not been
answered here, then please feel free to email
me at Beastmodecustoms@live.com
- I will respond to you within 24-48 hours.
- Be sure to make the subject title "FAQ."
- This way I will be able to find the email
quickly due to a lot of spam mail I receive.
- Chris Jones
7
BRO SPLIT PROGRAM
-
BRO SPLIT HIGHLIGHTS
THIS IS A FULL 12 WEEK PROGRAM
YOU’LL TRAIN 5X A WEEK, MAKE IT HAPPEN!
YOU’LL REST 2X A WEEK, RECOVER YOUR ASS!
GIVE YOUR BEST EFFORT EACH WORKOUT
REPEAT THE WORKOUT AFTER TAKING A WEEK OFF
BRO SPLIT BREAKDOWN
8
WEEK 1-4
CHEST + TRICEPS
WARM UP TIP: WARM UP
WITH A FEW SETS OF PEC
FLY'S ON A MACHINE JUST TO
GET SOME BLOOD IN THE
CHEST (LIGHT WEIGHT, HIGH
REPS SET OF 15 WORK BEST)
CHEST
Incline Bench (barbell or use smith machine)- 3 sets of 6-12 reps
Incline Bench (hammer strength press or dumbbell)- 3 sets of 6-12 reps
High Cable Crossover (or Incline dumbbell fly)- 3 sets of 10-12 reps
Flat Bench (barbell, dumbbell or hammer strength press)- 3 sets of 6-12 reps
Dips (or decline hammer strength press)- 3 sets of 6-12 reps
Low Cable Crossover- 3 sets of 10-12 reps
TRICEPS
Cable Press down (rope or bar)- 3 sets of 8-12 reps
Overhead Rope Extension (or One-Arm Dumbbell Extension)- 3 sets of 8-12 reps
Reverse Grip Press down- 3 sets of 10 reps (each arm)
BACK & FOREARMS
BACK
Wide Grip Pulldown- 3 sets of 6-12 reps
Reverse Grip Pulldown (straight bar or hammer strength machine)- 3 sets of 8-12 reps
Close Grip Pulldown (v-shaped handle)- 3 sets of 8-12 reps
Bent over Row (barbell or use smith machine)- 3 sets of 6-12 reps
Close Grip T-bar row (or close grip seated cable row)- 3 sets of 8-12 reps
One Arm Dumbbell Row (or hammer strength row)- 3 sets of 8-10 reps each arm
Dumbbell Pullover- 3 sets of 10-12 reps
Straight Arm Cable Pulldown- 3 sets of 10-12 reps
Hyper Extensions (add weight if needed)- 4 sets of 10-15 reps
FOREARMS
Barbell Wrist Curl- 3 sets of 10-15 reps
Reverse Wrist Curl- 3 sets of 10-15 reps
9
WEEK 1-4
LEGS
QUADS
Squats (front squats, back squats, hack squats, or use smith machine)- 4 sets of 6-12 reps
Leg Press- 4 sets of 10-15 reps
WARM UP TIP: WARM UP
Walking Lunges or Step Ups- 3 sets of 10 (each leg)
WITH A FEW SETS OF LEG
EXTENSIONS TO PROMOTE
Goblet Squats (dumbbell or cable)- 3 sets of 10 reps
HAMSTRINGS
BLOOD FLOW TO THE KNEES
AND QUADS
Stiff Legs (or Romanian dead)- 4 sets of 6-12 reps
Lying Ham Curls (or Standing Ham Curl)- 3 sets of 8-12 reps
Seated Ham Curls- 3 sets of 8-12 reps
CALVES
Standing Calve Raises- 4 sets of 10-15 reps
Seated Calve Raises- 4 sets of 10-15 reps
DELTS & TRAPS
DELTS
Seated Shoulder Press (barbell or use smith machine)- 4 sets of 6-12 reps
Arnold Pres (or parallel sled press)- 3 sets of 8-12 reps
Front Raise (dumbbell)- 3 sets of 10 reps (each arm)
Dumbbell Side Raise- 3 sets of 10 reps
Cable Side Raise- 3 sets of 10 reps
Rear Delt Flies (dumbbell or reverse pec machine)- 3 sets of 10 reps
Rear Delt Row (cable with straight bar)- 3 sets of 10 reps
TRAPS
Upright Row (cable or free-weights)- 3 sets of 10 reps
Shrugs (barbell or dumbbell)- 3 sets of 10 reps
10
WEEK 1-4
BRO ARMS
SUPERSET TIP: YOU CAN
SUPERSET THE TRICEPS AND
BICEP MOVEMENTS IF YOU
WANT TO GET IN AND OUT OF
THE GYM FASTER.
TRICEPS
Weighted Dips (or Close Grip Bench)- 4 sets of 6-12 reps
Cable Press down (rope or bar)- 3 sets of 8-12 reps
Skull Crusher (or Elevated Triceps Extension)- 3 sets of 8-12 reps
Cable Rope Kickbacks (or dumbbell)- 3 sets of 10 reps (each arm)
BICEPS
Barbell Curls (or Cable Curls)- 4 sets of 6-12 reps
Incline Dumbbell Curls (or Standing Dumbbell Curls)- 3 sets of 8-12 reps
Hammer Curl (dumbbell or rope cable)- 3 sets of 8-12 reps
High Cable Concentration Curl (one arm at a time)- 3 sets of 10 reps (each arm)
REST & PREPARE FOR WEEKS 5-8
11
WEEK 5-8
CHEST + TRICEPS
CHEST
WARM UP TIP: WARM UP
WITH A FEW SETS OF PEC
FLY'S ON A MACHINE JUST TO
GET SOME BLOOD IN THE
CHEST (LIGHT WEIGHT, HIGH
REPS SET OF 15 WORK BEST)
Incline Bench (barbell or use smith machine)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight
you can do for 15-20 reps; add weight on each set, but don’t do below 4 reps.
Incline Bench (hammer strength press or dumbbell)- 3 sets of 8-12 reps
High Cable Crossover (or Incline dumbbell fly)- 3 sets of 12-15 reps
Flat Bench (barbell, dumbbell or hammer strength press)- 3 sets of 8-12 reps
Dips (or decline hammer strength press)- 3 sets of 8-12 reps
Low Cable Crossover- 3 sets of 12-15 reps
TRICEPS
Cable Press down (rope or bar)- 3 sets of 8-12 reps; do a drop set on the last set
Overhead Rope Extension (or One-Arm Dumbbell Extension)- 3 sets of 8-12 reps; do a drop set on
the last set
Reverse Grip Press down- 3 sets of 12 reps (each arm)
BACK & FOREARMS
BACK
Wide Grip Pulldown- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight you can do for 15-20 reps;
add weight on each set, but don’t do below 4 reps.
Reverse Grip Pulldown (straight bar or hammer strength machine)- 3 sets of 8-12 reps; do a set
of 15-20 reps
Close Grip Pulldown (v-shaped handle)- 3 sets of 8-12 reps; do a set of 15-20 reps
Bent over Row (barbell or smith machine)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight you
can do for 15-20 reps; add weight on each set, but don’t do below 4 reps.
Close Grip t-bar row (or close grip seated cable row)- 4 sets of 10-15 reps
One Arm Dumbbell Row (or hammer strength row)- 3 sets of 12 reps (each arm)
Dumbbell Pullover- 3 sets of 12-15 reps
Straight Arm Cable Pulldown- 3 sets of 12-15 reps
Hyper Extensions (add weight if needed)- 4 sets of 10-15 reps
FOREARMS
Barbell Wrist Curl- 3 sets of 10-15 reps; do a drop set on the last set
Reverse Wrist Curl- 3 sets of 10-15 reps; do a drop set on the last set
12
WEEK 5-8
LEGS
QUADS
WARM UP TIP: WARM UP
WITH A FEW SETS OF LEG
EXTENSIONS TO PROMOTE
BLOOD FLOW TO THE KNEES
AND QUADS
Squats (front squats, back squats, hack squats, or use smith machine)- 5 sets 20-4 reps
‘’pyramid style’’ start with a weight you can do for 15-20 reps; add weight on each set, but don’t do
below 4 reps.
Leg Press- 4 sets of 10-15 reps
Walking Lunges (or Step Ups)- 3 sets of 12 (each leg)
Goblet Squats (dumbbell or cable)- 3 sets of 12 reps
HAMSTRINGS
Stiff Legs (or Romanian dead)- 4 sets of 6-12 reps
Lying Ham Curls (or Standing Ham Curl)- 3 sets of 8-12 reps; do a set of 15-20 reps
Seated Ham Curls- 3 sets of 8-12 reps; do a set of 15-20 reps
CALVES
Standing Calve Raises- 4 sets of 10-15 reps; do a drop set on the last set
Seated Calve Raises- 4 sets of 10-15 reps; do a drop set on the last set
DELTS & TRAPS
DELTS
Seated Shoulder Press (barbell or use smith machine)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight
you can do for 15-20 reps; add weight on each set, but don’t do below 4 reps
Arnold Pres (or parallel sled press)- 3 sets of 10-15 reps
Front Raise (dumbbell)- 3 sets of 12 reps (each arm)
Dumbbell Side Raise- 3 sets of 12 reps; do a drop set on the last set
Cable Side Raise- 3 sets of 12 reps
Rear Delt Flies (dumbbell or reverse pec machine)- 3 sets of 12 reps
Rear Delt Row (cable with straight bar)- 3 sets of 12 reps; do a set of 15-20 reps
TRAPS
Upright Row (cable or free-weights)- 3 sets of 12 reps
Shrugs (barbell or dumbbell)- 3 sets of 10 reps; do a set of 15-20 reps
13
WEEK 5-8
BRO ARMS
TRICEPS
SUPERSET TIP: YOU CAN
SUPERSET THE TRICEPS AND
BICEP MOVEMENTS IF YOU
WANT TO GET IN AND OUT OF
THE GYM FASTER.
Weighted Dips (or Close Grip Bench)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight you
can do for 15-20 reps; add weight on each set, but don’t do below 4 reps.
Cable Pressdown (bar or rope)- 3 sets of 8-12 reps; do a set of 15-20 reps
Skull Crusher (or Elevated Tricep Extension)- 3 sets of 8-12 reps; do a set of 15-20 reps
Cable Rope Kickbacks (or dumbbell)- 3 sets of 12 reps (each arm)
BICEPS
Barbell Curls (or Cable Curls)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight you can do
for 15-20 reps; add weight on each set, but don’t do below 4 reps.
Incline Dumbbell Curls (or Standing Dumbbell Curls)- 3 sets of 8-12 reps; do a set of 15-20 reps
Hammer Curl (dumbbell or rope cable)- 3 sets of 8-12 reps; do a set of 15-20 reps
High Cable Concentration Curl (one arm at a time)- 3 sets of 12 reps (each arm)
GET READY FOR THE LAST 4 WEEKS!
14
WEEK 9-12
CHEST + TRICEPS
CHEST
WARM UP TIP: WARM UP
WITH A FEW SETS OF PEC
FLY'S ON A MACHINE JUST TO
GET SOME BLOOD IN THE
CHEST (LIGHT WEIGHT, HIGH
REPS SET OF 15 WORK BEST)
Incline Bench (barbell or use smith machine)- 4 sets of 8-12 reps; do drop set on the last set
Incline Bench (hammer strength press or dumbbell)- 3 sets of 8-12 reps; do a set of 15-20 reps
High Cable Crossover (or Incline dumbbell fly)- 3 sets of 12-15 reps; do a drop set on the last set
Flat Bench (barbell, dumbbell or hammer strength press)- 4 sets of 8-12 reps
Dips (or decline hammer strength press)- 4 sets of 8-12 reps
Low Cable Crossover- 3 sets of 12-15 reps; do a drop set on the last set
TRICEPS
Cable Press down (rope or bar)- 4 sets of 10-15 reps
Overhead Rope Extension (or One-Arm Dumbbell Extension)- 4 sets of 10-15 reps
Reverse Grip Press down- 3 sets of 15 reps (each arm)
BACK & FOREARMS
BACK
Wide Grip Pulldown- 4 sets of 8-12 reps; do drop set on the last set
Reverse Grip Pulldown (straight bar or hammer strength machine)- 4 sets of 10-15 reps
Close Grip Pulldown (v-shaped handle)- 4 sets of 10-15 reps
Bent over Row (barbell or use smith machine)- 4 sets of 8-12 reps; do drop set on the last set
Close Grip T-bar row (or close grip seated cable row)- 4 sets of 10-15 reps
One Arm Dumbbell Row (or hammer strength row)- 4 sets of 15 reps (each arm)
Dumbbell Pullover- 3 sets of 12-15 reps
Straight Arm Cable Pulldown- 3 sets of 12-15 reps; do a double drop set on the last set
Hyper Extensions (add weight if needed)- 4 sets of 10-15 reps
FOREARMS
Barbell Wrist Curl- 4 sets of 15-20 reps
Reverse Wrist Curl- 4 sets of 15-20 reps
15
WEEK 9-12
LEGS
QUADS
WARM UP TIP: WARM UP
WITH A FEW SETS OF LEG
EXTENSIONS TO PROMOTE
BLOOD FLOW TO THE KNEES
AND QUADS
Squats (front squats, back squats, hack squats, or use smith machine)- 4 sets of 8-12 reps; do
drop set on the last set
Leg Press- 4 sets of 10-15 reps; do a drop set on the last set
Walking Lunges (or Step Ups)- 4 sets of 15 (each leg)
Goblet Squats (dumbbell or cable)- 3 sets of 12 reps; do a set of 15-20 reps
HAMSTRINGS
Stiff Legs (or Romanian dead)- 4 sets of 6-12 reps; do a set of 15-20 reps
Lying Ham Curls (or Standing Ham Curl)- 4 sets of 15-20 reps
Seated Ham Curls- 4 sets of 15-20 reps
CALVES
Standing Calve Raises- 4 sets of 10-15 reps; do a drop set on the last set
Seated Calve Raises- 4 sets of 10-15 reps; do a drop set on the last set
DELTS & TRAPS
DELTS
Seated Shoulder Press (barbell or use smith machine)- 4 sets of 8-12 reps; do drop set on the
last set
Arnold Pres (or parallel sled press)- 3 sets of 10-15 reps
Front Raise (dumbbell)- 3 sets of 12 reps (each arm); do a double drop set on the last set
Dumbbell Side Raise- 4 sets of 15 reps
Cable Side Raise- 4 sets of 15 reps
Rear Delt Flies (dumbbell or reverse pec machine)- 3 sets of 12 reps; do a set of 15-20 reps
Rear Delt Row (cable with straight bar)- 4 sets of 15 reps
TRAPS
Upright Row (cable or freeweight)- 4 sets of 15 reps
Shrugs (barbell or dumbbell)- 4 sets of 10-15 reps; do a double drop set on the last set
16
WEEK 9-12
SUPERSET TIP: YOU CAN
SUPERSET THE TRICEPS AND
BICEP MOVEMENTS IF YOU
WANT TO GET IN AND OUT OF
THE GYM FASTER.
BRO ARMS
TRICEPS
Weighted Dips (or Close Grip Bench)- 4 sets of 8-12 reps; do drop set on the last set
Cable Pressdown (rope or bar)- 4 sets of 15 reps
Skull Crusher or Elevated Tricep Extension- 4 sets of 15 reps
Cable Rope Kickbacks (or dumbbell)- 4 sets of 15 reps (each arm)
BICEPS
Barbell Curls (or Cable Curls) - 4 sets of 8-12 reps; do drop set on the last set
Incline Dumbbell Curls (or Standing Dumbbell Curls)- 4 sets of 15 reps
Hammer Curl (dumbbell or rope cable)- 4 sets of 15 reps
High Cable Concentration Curl (one arm at a time)- 4 sets of 15 reps (each arm)
NICE JOB BRO
17
CONGRATS BRO! YOU DID IT
NOW WHAT?
o You have completed the12-week program.
o Take a de-load week or a full week off to recover.
o Go back to week ONE of the program and perform it AGAIN.
o Try to add more weight, reduce your rest, or attempt to get more reps
with the same weight on each exercise to make progress.
o Volume (more weight/reps) is how you grow as a natural lifter, so
don’t be afraid to get stronger!
18
LINKS TO VIDEOS SHOWING PROPER FORM
CHEST EXERCISES
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PEC FLY MACHINE- https://youtu.be/WMte8QiV9h8
INCLINE BENCH (BARBELL)- http://youtu.be/QeXECbti2gU
INCLINE BENCH (DUMBBELL)- http://youtu.be/C94CbFc1Ccw
INCLINE HAMMER STRENGTH PRESS- http://youtu.be/rwitVwOlJZY
HIGH CABLE CROSSOVER- http://youtu.be/Am8PfTpwiCY
INCLINE DUMBBELL FLY- https://youtu.be/wNi0AHgQn6E
FLAT BENCH (BARBELL)- http://youtu.be/JJ5iCcKzg2Q
FLAT BENCH (DUMBBELL)- http://youtu.be/EgEg9m9MJYk
HAMMER STRENGTH PRESS- http://youtu.be/dMJRp6kRI9M
DIPS (FOR CHEST)- https://youtu.be/zKCq8AgDb7A
DECLINE HAMMER STRENGTH PRESS- https://youtu.be/Nq6YMbROdAo
LOW CABLE CROSSOVER- https://youtu.be/nq6ePCvSNt8
TRICEP EXERCISES
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OVERHEAD ROPE EXTENSION- https://youtu.be/38QQai2Ag9Y
ONE-ARM DUMBBELL EXTENSION- https://youtu.be/107PHewvWYY
REVERSE GRIP PRESSDOWN- http://youtu.be/-ihAmvORSyY
DIPS (FOR TRIS)- http://youtu.be/zKCq8AgDb7A
CLOSE GRIP BENCH (TRADITIONAL VERSION)- https://youtu.be/gWmbjMAkoGo
CLOSE GRIP BENCH (ADVANCED VERSION)- https://youtu.be/ZLyy_PCS58w
CABLE ROPE PRESSDOWN- http://youtu.be/YmZNLkJmhgI
CABLE BAR PRESSDOWN- https://youtu.be/Vwf9n6TwF0g
SKULL CRUSHER- https://youtu.be/6aF-Pw4Ehv8
ELEVATED TRICEP EXTENSION- https://youtu.be/Rdzaj4f-EEQ
CABLE ROPE KICKBACKS- https://youtu.be/pFouf4-r8Bk
DUMBBELL KICKBACKS- https://youtu.be/5sdiw33JZcU
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LINKS TO VIDEOS SHOWING PROPER FORM
BACK EXERCISES
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WIDE GRIP PULLDOWN- http://youtu.be/_ZVxKGKXdaQ
REVERSE GRIP PULLDOWN- http://youtu.be/mWzZxSx6on4
CLOSE GRIP PULLDOWN (V-SHAPED HANDLE)- http://youtu.be/6WNZ3dTYs04
BENT OVER BARBELL ROW- http://youtu.be/ThhO8d-v8vY
SEATED CABLE ROW- http://youtu.be/XSdqG1fiCxc
CLOSE GRIP T-BAR ROW- http://youtu.be/Iw4vt9ajM-U
ONE ARM DUMBBELL ROW- http://youtu.be/1wXkxqG3kjQ
HAMMER STRENGTH ROW- https://youtu.be/1wXkxqG3kjQ?t=2m5s
DUMBBELL PULLOVER- http://youtu.be/N8TEFrCMtaQ
STRAIGHT- ARM CABLE PULLDOWN- http://youtu.be/bx9R3xPAW5g
HYPER EXTENSIONS- https://youtu.be/3tUSBoKqgrQ
FOREARMS EXERCISES
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BARBELL WRIST CURL- https://youtu.be/nFVrK6jO9Yo
REVERSE WRIST CURL- https://youtu.be/51PrEm9FPJA
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LINKS TO VIDEOS SHOWING PROPER
FORM
QUAD EXERCISES
 LEG EXTENSIONS- http://youtu.be/w9THXlEsIJQ
 FRONT SQUATS- http://youtu.be/4RtycbSj4tw
 BACK SQUATS- http://youtu.be/ISFs8Rze-6E
 HACK SQUATS- http://youtu.be/CBTz_JqGkOQ
 LEG PRESS- http://youtu.be/Z-L_3bCAFDU
 WALKING LUNGES- http://youtu.be/lCDpmtrtYng
 STEP UPS- https://youtu.be/4QpIH-5iTPU
 GOBLET SQUAT (DUMBBELL)- https://youtu.be/rcXeGaK9L3M
 GOBLET SQUAT (CABLE)- https://youtu.be/kQ5RvPtUZwE
 HIP ADDUCTOR MACHINE- https://youtu.be/oZJdigM-eDo
 HIP ABDUCTOR MACHINE- https://youtu.be/0C1YmufCkgk
HAMSTRING EXERCISES
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LYING HAMSTRING CURL- http://youtu.be/neY6TvTuuTk
SEATED HAMSTRING CURL- http://youtu.be/eGaKpEXYg_8
STANDING HAMSTRING CURL- https://youtu.be/gxvdZDlZJ3A
STIFF LEG AND ROMANIAN DEADS- http://youtu.be/RYqPaYtYlaA
CALVES EXERCISES
STANDING CALVE RAISES- http://youtu.be/oYDrCWxLzS0
 SEATED CALVE RAISES- http://youtu.be/umDCz2RkUF0
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LINKS TO VIDEOS SHOWING PROPER FORM
DELTOID EXERCISES
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SEATED SHOULDER PRESS- https://youtu.be/52VwYfrMJjI
ARNOLD PRES- https://youtu.be/VwIomrNRCTI
PARALLEL SLED PRESS- https://youtu.be/UvqG0Ieq7zQ
FRONT RAISE (DUMBBELL)- https://youtu.be/FNhhdkiyeu8
DUMBBELL SIDE RAISE- https://youtu.be/BtveTV8GNds
CABLE SIDE RAISE- https://youtu.be/ubxhj-3LN-I
REAR DELT FLIES (DUMBBELL)- http://youtu.be/N1qUa9FtmDg
REAR DELT FLIES (REVERSE PEC MACHINE)- https://youtu.be/3t7Wewaopog
REAR DELT ROW (CABLE WITH STRAIGHT BAR)- https://youtu.be/D5T2NNcmgY8
TRAP EXERCISES
UPRIGHT ROW (CABLE OR FREEWEIGHT)- http://youtu.be/0p8H4Jr6SC0
BARBELL SHRUGS- http://youtu.be/BrleQptjlUA
 DUMBBELL SHRUGS- https://youtu.be/LT0qELplS54
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BICEP EXERCISES
BARBELL CURLS- http://youtu.be/oX5tKhqChO8
INCLINE DUMBBELL CURLS- https://youtu.be/iegOQXxPrNI
HAMMER CURL (DUMBBELL)- http://youtu.be/gZMzGWDPvk4
HAMMER CURL (ROPE CABLE)- https://youtu.be/ODQPIbI3Xm8
 HIGH CABLE CONCENTRATION CURL- https://youtu.be/MDQbacitB-E
 CABLE CURLS- http://youtu.be/tAy3GKNwQYg
 STANDING DUMBBELL CURLS- http://youtu.be/gZMzGWDPvk4
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