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Quick Navigation Bottom Misc
Forum » Rate brosplit
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Thread: Rate brosplit

post 1665057303 07-27-2022, 11:40 AM
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#1
  1. piramparam
  2. Certified Horse
  1. piramparam
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Rate brosplit

Chest:

-bench 5x5
-incline db 5x12
-dip 3x amrap

Back:

-Chinup rampup to 3rep max
-barbell row 4x10
-lat pull down 4x12
-low cable row 4x12

Legs:

-Squat ramp up to 3rep max
-Rdl 4x8
-Leg curl 4x12
-Leg extension 3x12

Shoulders:
-Ohp 5x6
-facepull 5x12
-side laterals 5x8-12
-uprite row 5x10

Arms:
-barbell curl 5x8
-tricep pushdown 5x8
-hammer curl 5x8
-overhead extension 5x12
-cable curl 4x12
-super close grip bench 4x12
-reverse curl 3x15



Das it.
1096 ng/dl
post 1665057833 07-27-2022, 11:48 AM
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#2
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
  4. Posts: 23,017
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If you like it, do it /10

I move back in forth between an upper/lower’ish to a brosplit like yours.

Upper/Bench
Lower - Squat
Arms
Upper/Incline Bench
Lower - Squat & Deadlift

But other weeks it’s more like

Chest/Bench
Legs/Squat
Arms
Shoulders/Military
Back/Squat & Deadlift

So the split itself doesn’t really mean much except where you’re putting your assistance work.
Misc Lifting Crew (Team Lead)
post 1665060523 07-27-2022, 12:32 PM
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#3
  1. GaryRidgway
  1. GaryRidgway
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You forgot pec deck on chest day. That's a bro essential
post 1665060663 07-27-2022, 12:35 PM
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#4
  1. johnvee73
  1. johnvee73
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Looks like some ph@ggot "powerbuilder" program, not mirin at all ph@ggot.

just kidding brah.
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post 1665060823 07-27-2022, 12:38 PM
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#5
  1. Ironface
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  1. Ironface
  2. CEO 10k/year
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31 sets for arms

U fukking wot m8
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1665104293 07-28-2022, 06:54 AM
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#6
  1. piramparam
  2. Certified Horse
  1. piramparam
  2. Certified Horse
  3. Join Date: Oct 2016
  4. Age: 27
  5. Height: 6'0"
  6. Weight: 199 lbs
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  9. Rep Power: 13192
Originally Posted By GaryRidgway⏩
You forgot pec deck on chest day. That's a bro essential
Chit wack. Might throw in some flies for extra pump😃
1096 ng/dl
post 1665105623 07-28-2022, 07:22 AM
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#7
  1. nattyandweak
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  1. nattyandweak
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Pretty generic and boring af.

Cons
No speed work, no plyos, no supersets, no dropsets,

Pros
Standing overhead press and weighted chin ups.
post 1665111063 07-28-2022, 08:50 AM
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#8
  1. piramparam
  2. Certified Horse
  1. piramparam
  2. Certified Horse
  3. Join Date: Oct 2016
  4. Age: 27
  5. Height: 6'0"
  6. Weight: 199 lbs
  7. Posts: 9,124
  8. Subscribers: 2
  9. Rep Power: 13192
Originally Posted By nattyandweak⏩
Pretty generic and boring af.

Cons
No speed work, no plyos, no supersets, no dropsets,

Pros
Standing overhead press and weighted chin ups.
Yep id run conjugate but im in the army atm and need something easy and low effort to maintain gains
1096 ng/dl
post 1665112033 07-28-2022, 09:02 AM
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#9
  1. kimm4
  1. kimm4
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Arm day complete overkill...you don't need that much.
National Level Competitor (Female BB)
post 1665121723 07-28-2022, 11:37 AM
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#10
  1. piramparam
  2. Certified Horse
  1. piramparam
  2. Certified Horse
  3. Join Date: Oct 2016
  4. Age: 27
  5. Height: 6'0"
  6. Weight: 199 lbs
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  8. Subscribers: 2
  9. Rep Power: 13192
Originally Posted By kimm4⏩
Arm day complete overkill...you don't need that much.
Looks like abunch but its just 14sets for bis and tris. Forearms to finish off the workout.
1096 ng/dl
post 1665122493 07-28-2022, 11:48 AM
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#11
  1. AdvancedDreamer
  2. Registered Retard
  1. AdvancedDreamer
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  5. Rep Power: 91053
Not enough arm work dedfknsrs
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