Workout Summary
Monday
Title: Bro Chest and Tris (Bro adds Bis)
Round 1
3 x 8 Bench Press
3 x 8 Barbell Curls
3 x 8 Seated Overhead Tricep Dumbbell Press
3 x 12 Crunches
Round 2
3 x 8 One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)
3 x 8 Chin-Ups/Assisted Chin-Ups
3 x 8 Dips
3 x 8 Captain's Chair Leg Raises
Round 3
3 x 8 Push Ups with Feet on Exercise Ball (leaning forward to put most weight on chest--similar to Planche Push Ups)
3 x 8 Dumbbell Curls (1 = Both Arms)
3 x 8 Dips
3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups
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Tuesday
Title: Rest
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Wednesday
Title: Bro Back and Bis (Bro adds Tris)
Round 1
3 x 8 Dumbbell Curls (1 = Both Arms) Superset with Dumbbell Lying Triceps Extension
3 x 8 Dumbbell Bent-Over Row
3 x 75 Second Planks
Round 2
3 x 8 Cable Curls
3 x 8 Cable Pushdowns
3 x 8 Barbell Bent-Over Row
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Barbell Curls
3 x 8 Dips
3 x 8 Pull-Ups/Assisted Pull-Ups
3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball
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Title: Cardiovascular
1 Hour Light Soccer Practice
1 Hour Soccer Game
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Thursday
Title: Rest
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Friday
Title: Bro Shoulders and Traps (Bro adds Bis and Tris)
Round 1
3 x 8 Lateral Raises
3 x 8 Machine Shrugs
3 x 8 Barbell Reverse Bench Press
3 x 8 Chin-Ups/Assisted Chin-Ups
3 x 75 Second Planks
Round 2
3 x 8 Dumbbell Seated Military Press
3 x 8 Dumbbell Shrugs
3 x 8 Dumbbell Lying Triceps Extension
3 x 8 Chin-Ups/Assisted Chin-Ups
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Lateral Raises
3 x 8 Machine Shrugs
3 x 8 Dips
3 x 8 Chin-Ups/Assisted Chin-Ups
3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball
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Sunday
Title: Legs
Round 1
3 x 8 Barbell Squats
3 x 8 Lying Leg Curls
3 x 8 Machine Calf Raises
3 x 12 Crunches
Round 2
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 8 Captain's Chair Leg Raises
Round 3
3 x 8 Barbell Squats
3 x 8 Lying Leg Curls
3 x 8 Machine Calf Raises
3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups
