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  • Posted On: 04-23-18, 5:32 pm (EDT) #1

    My 5 day bro split program.

    April 23, 2018, 5:32 pm

    Monday - Chest
    Barbell bench press (5x8)
    Dumbbell bench press (8x8)
    Landmine rainbow (5x8)
    Bent over single handed cable chest press (5x8)
    Plate squeeze (3xfailure)

    Tuesday- Legs
    Squats (5x8)
    Walking lunges (5x8)
    Leg press (5x8)
    Calf raise machine (6x8)
    Dumbbell single calf raises (6x8)

    Wednesday - Back
    Deadlifts (5x8)
    Pull ups (5xfailure)
    Wide grip lat pulldown (5x8)
    Neutral grip machine rows (5x8)
    Close grip lat pulldown (5x8)

    Friday- Shoulders
    Neutral grip standing dumbbell shoulder press (5x8)
    Single handed dumbbell front raise (up and across) (5x8)
    Bodyweight side lateral raise (5x8)
    Side laterals (thumbs up only at the top, bend over a little) (5x8)
    Underhand rear delt raise (5x8)
    Wide grip seated rows (5x8)

    Saturday- Arms
    Ez bar curls & Dips (5x8)
    Incline dumbbell curls & Incline tricep extension (5xfailure)
    Spider curls & Tricep V-bar pushdown (5x8)
    Bicep flex on pull up bar & Cobra pushups (3xfailure)

  • Posted On: 04-23-18, 7:35 pm (EDT) #2

    My 5 day bro split program.

    April 23, 2018, 7:35 pm
    Posted by: xarnoldasx

    Monday - Chest
    Barbell bench press (5x8)
    Dumbbell bench press (8x8)
    Landmine rainbow (5x8)
    Bent over single handed cable chest press (5x8)
    Plate squeeze (3xfailure)

    Tuesday- Legs
    Squats (5x8)
    Walking lunges (5x8)
    Leg press (5x8)
    Calf raise machine (6x8)
    Dumbbell single calf raises (6x8)

    Wednesday - Back
    Deadlifts (5x8)
    Pull ups (5xfailure)
    Wide grip lat pulldown (5x8)
    Neutral grip machine rows (5x8)
    Close grip lat pulldown (5x8)

    Friday- Shoulders
    Neutral grip standing dumbbell shoulder press (5x8)
    Single handed dumbbell front raise (up and across) (5x8)
    Bodyweight side lateral raise (5x8)
    Side laterals (thumbs up only at the top, bend over a little) (5x8)
    Underhand rear delt raise (5x8)
    Wide grip seated rows (5x8)

    Saturday- Arms
    Ez bar curls & Dips (5x8)
    Incline dumbbell curls & Incline tricep extension (5xfailure)
    Spider curls & Tricep V-bar pushdown (5x8)
    Bicep flex on pull up bar & Cobra pushups (3xfailure)

    This routine looks pretty good Arnold! Have you been seeing good results with it?

     

    What is the landmine rainbow? Is that just a landmine chest press where you re on your knees? Also, do you think you need barbell and dumbbell bench pressing in the same routine? If you are using them kind of like cheat & recover (cheat reps/heavy on barbell press, then recover on dumbbells) that would make sense.. and is it supposed to be 8x8 for the DB press? Or just 5x8 like the other movements?

     

    With your leg day, do you feel that the leg press and walking lunges along with squats are enough work for each part of the leg? Did you consider maybe one movement to isolate the quad and hamstrings a bit more on their own?

  • Posted On: 04-24-18, 1:39 pm (EDT) #3

    My 5 day bro split program.

    April 24, 2018, 1:39 pm

    I've just started it but I did chest Monday and it was great! Did Legs today aswell and I swapped out the walking lunges for sissy squats to isolate the quads and I also did hamstring extension..if thats what you call them.

     

    About the landmine rainbow, it's an exercise created by Jeff from AthleanX but I didn't really like it so yeah I will switch it to the kneeling landmine press.

    I do both barbell and dumbbell just for variation basically and for now it's 8x8 but do you think I should change it to 5x8?

  • Posted On: 04-25-18, 12:02 am (EDT) #4

    My 5 day bro split program.

    April 25, 2018, 12:02 am
    Posted by: xarnoldasx

    I've just started it but I did chest Monday and it was great! Did Legs today aswell and I swapped out the walking lunges for sissy squats to isolate the quads and I also did hamstring extension..if thats what you call them.

     

    About the landmine rainbow, it's an exercise created by Jeff from AthleanX but I didn't really like it so yeah I will switch it to the kneeling landmine press.

    I do both barbell and dumbbell just for variation basically and for now it's 8x8 but do you think I should change it to 5x8?

    Awesome! That might be better for overall leg development.

     

    You don't need to change it no. But I would probably pick one or the other to do 8x8. Probably the dumbbell press. And maybe go with an incline dumbbell press rather than the landmine press so you can load up with a bit more weight. Did you see my video yesterday?

     

  • Posted On: 04-25-18, 6:00 pm (EDT) #5

    My 5 day bro split program.

    April 25, 2018, 6:00 pm

    So should i do 5 sets on Barbell, 5 sets on dumbbell and then 8 sets on incline dumbbell? Sounds good. Yeah I did it was awesome Scott! My lower chest is far superior to my upper so I want to balance that out first then hit more of the lower chest. I watch all of your videos even if they don't apply to me. Knowledge gains!

  • Posted On: 04-26-18, 12:08 am (EDT) #6

    My 5 day bro split program.

    April 26, 2018, 12:08 am
    Posted by: xarnoldasx

    So should i do 5 sets on Barbell, 5 sets on dumbbell and then 8 sets on incline dumbbell? Sounds good. Yeah I did it was awesome Scott! My lower chest is far superior to my upper so I want to balance that out first then hit more of the lower chest. I watch all of your videos even if they don't apply to me. Knowledge gains!

    Yeah if your lower chest is pretty good, definitely hit the incline press pretty hard. Doing 8x8 would be great! If you feel that the upper chest is actually lagging a bit, maybe start with the incline press so you can put as much focus and effort into that as possible?

  • Posted On: 04-26-18, 6:38 pm (EDT) #7

    My 5 day bro split program.

    April 26, 2018, 6:38 pm

    Thanks for the advice Scott. Will change it to that right now! Keep it up!

  • Posted On: 04-27-18, 6:50 am (EDT) #8

    My 5 day bro split program.

    April 27, 2018, 6:50 am
    Posted by: xarnoldasx

    Thanks for the advice Scott. Will change it to that right now! Keep it up!

    You're very welcome Arnold! Get them chest gains man!!

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