Big Bro Ferret
Build Muscle
3 weeks / 4 days per week
Treat them mean, keep them lean. Kind of a bro split. Upper lower with quads, chest, hamstrings, shoulders on separate days. Back on upper days. Shoulder supersets on leg days. Mostly in the 10-12 rep range. Have fun.
Reviews
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Week 1
Day 1
Recommended undefined Exercises
Overhead • Triceps Extension
AssistanceRecommended undefined Exercises
Upright Row
Assistance45 Degree Leg Press
AssistanceBent Over • Leg Curl
AssistanceDay 2
Preacher Curl
AssistanceSingle Arm • Bent Over • Row
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Pushdown
AssistanceOverhead • Triceps Extension
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Lateral • Raise
AssistanceRecommended undefined Exercises
Day 4
Alternating Biceps Curl
AssistanceRecommended undefined Exercises
Incline Hammer Curl MYO REP(Dumbbell)
AssistanceWide Grip Seated Row
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Week 2
Day 1
Recommended undefined Exercises
Overhead • Triceps Extension
AssistanceRecommended undefined Exercises
Upright Row
Assistance45 Degree Leg Press
AssistanceBent Over • Leg Curl
AssistanceDay 2
Preacher Curl
AssistanceSingle Arm • Bent Over • Row
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Pushdown
AssistanceOverhead • Triceps Extension
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Lateral • Raise
AssistanceRecommended undefined Exercises
Day 4
Alternating Biceps Curl
AssistanceRecommended undefined Exercises
Incline Hammer Curl MYO REP(Dumbbell)
AssistanceWide Grip Seated Row
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Week 3
Day 1
Recommended undefined Exercises
Overhead • Triceps Extension
AssistanceRecommended undefined Exercises
Upright Row
Assistance45 Degree Leg Press
AssistanceBent Over • Leg Curl
AssistanceDay 2
Preacher Curl
AssistanceSingle Arm • Bent Over • Row
AssistanceRecommended undefined Exercises
Bench Press
Assistance10 x 70%
10 x 70%
10 reps
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Pushdown
AssistanceOverhead • Triceps Extension
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
Lateral • Raise
AssistanceRecommended undefined Exercises
Day 4
Alternating Biceps Curl
AssistanceRecommended undefined Exercises
Incline Hammer Curl MYO REP(Dumbbell)
AssistanceWide Grip Seated Row
AssistanceRecommended undefined Exercises
Recommended undefined Exercises
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