Bro Split
Excercise
Barbell Squat
Legs
Leg Curls
Leg Extentions
Hack Squat
RDL
Seated Calves press
Incline Dumbbell Press
Chest & Tri
Back & Bi
Shoulders
Optional)
Arms
Sets x Reps
2x15 + 3x till
failure
4x12
4x12
3x12
3x12
3x till failure
Target muscle
Alternative excersises
Lower Body
Hamstrings
Quads
Quad focus
Hamstrings
Calves
Notes
Best excercise, alone enought to build a very good lower
body. Try to Squat VERY DEEP (Ass to Calves)
Walking Lunges
Bulgarian Split Squats
Ki ma3ach tnajem tzid, rak tnajem tzid 5 okhreen
Standing Calve Raise
(Smith Machine)
Ken Calves mouch 7abin yekbrou zid fel Volume taa Sets
walla zid Calves fi nhar akher mel jom3a
Upper Chest
Barbell incline Bench
Flat Dumbbell Press
Chest Flies
2x15 + 3x till
failure
3x till failure
3x till failure
Chest
Chest
Barbell Benchpress
(Optional Dips)
3x till failure
Lower Chest + Tri
Skullcrushers or Overhead
Rope Pull
3x 8-12
Triceps Pushdown (Straight
Bar or Rope)
3x 8-12
Triceps longhead
Kont nabda bel flat, ama nabda bel incline bech nrakez 3al
upper chest, azyen yatla3.
Et3allem kifeh el setup mte3ou el exercise (youtube)
Tnajem taamel Flies 3adi walla mellouta lfouk (bel cables)
ken theb trakez 3al upperchest
Ki tmiil b badnek l9odem tekhdem akther sder w ki to93ed
mestwi tekhdem akther Triceps. Tnajem tabda tekhdem
assisted ken tnajamch wahdek
7awel dima marf9ek fix
Triceps shorthead
7awel dima marf9ek fix
Lat Pulldowns (wide)
2x12 + 3x till
failure
Upper back + Lats
generally ken t7ess idek (Forearms) ybayylou 9bal dhahrek f
ay Pull movement, nans7ek echri westa3mel Pulling Straps
(ykharjoulek el Forearms mel 3amaliya)
Horizontal Lat Pull
Barbell Rows
Chest Supported Machine
Rows
3x till failure
3x till failure
3x till failure
Side Lats
Side Lats
Upper back
Lat Pullovers
Incline Dumbbell Curl
Preacher Curls
Dumbell Shrugs
3x till failure
3x till failure
3x till failure
4x till failure
Side Lats
Biceps longhead
Biceps shorthead
Traps
Dumbbell Shoulder Press
1x15 + 3x till
failure
3x till failure
3x till failure
3x till failure
3x till failure
3x till failure
3x till failure
Upper Shoulder
Side Delts
Rear Delts
Side Delts
Rear Delts
Abs
Abs
3x till failure
Triceps longhead
7awel dima marf9ek fix
3x till failure
Triceps shorthead
7awel dima marf9ek fix
3x till failure
3x till failure
3x till failure
3x till failure
Biceps longhead
Biceps shorthead
Brachialis + Forearms
Forearms
7awel dima marf9ek fix
Ahbet full range of motion w atla3 lkol, a3ser fellekher
Dumbbell Lateral Raises
(Abs Rear Delt Flies
Cable Lateral Raises
Rope Facepulls
Cable Crunches
Leg Raises
Skullcrushers or Overhead
Rope Pull
Triceps Pushdown (Straight
Bar or Rope)
Incline Dumbbell Curl
Preacher Curls
Hammer Curls
Forearms with Cables
General Notes
Till failure : ekhdem kol chay Till failure means khoudh Weight behi
w ekhdem b intensity behiya, lezem tousel kol set hata twali maach
tnajem tekhdem reps okhreen (tkoun wselt lel rep amount li
hachtna beha).
Rep amount : Compound Lifts
wala el Presses rzan kima el Chest wel Squats tnajem taamel 10-12
walla 6-8, el be9i lkol kima Arms wel Accessoires aamel 10-12. Fi
ekher Set men exercise khasatan ki yabda ekher set lel Muscle group
haka (ki tkamel chest mithel) tnajem taamel Partial reps fellekher
walla taamel Dropset.
Partial
reps : Tzid fekher el set reps menghir full Range of Motion hata ki
tabda rbo3 rep behiya lel 3asran w taati pump behiya.
Dropset : Ki tkamel Set ettaye7 fel Weight w t3awed tekhdem toul
menghir Rest
Rest : fel
compound movements w el khedma li feha muscles kbar, Rest 1:302:30 wel be9i 1:00-2:00, el mouhem ma todkholch lel set jeya
mbayyel barcha ama zeda matkounech "bredt"
Very important
wenti tekhdem fi kol rep, 3andek 2 phases: el Concentric (Positiv)
wel Eccentric (Negativ). Lezem el Negativ dima tekhdemha Slow and
Controlled
With Dumbbells