Make The Bro Sesh Great Again

A few years ago, I started something that was meant to be a one off – a weekly upper body session we called The Bro Sesh.

It began as just a bit of fun, I’d write the workout on the board, and a crew of us would get after it together. But it quickly snowballed. I’d post it on Instagram, and soon I had people from all over the world joining in, tagging me, and sharing their own Bro Sesh efforts.

These were standalone upper body workouts, some simple, some long, some quick but all with one goal in mind – fill the sleeves.

After a week of grinding through squats, deadlifts, and tough conditioning, The Bro Sesh felt like a well-earned reward. It became a fun, social way to wrap up the week – pump work, banter, and a solid crew. For some of us, it replaced the Friday pint at the pub.

The community was strong back then, and when I launched the new business, I knew I wanted to carry that forward.

Like all good things, The Bro Sesh had its run. Eventually, the novelty faded, but it left behind a stack of great workouts and better memories.

I may relaunch these, who knows – but for now, get stuck into these.

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Here are 3 of my all-time favourite Bro Sesh workouts from the vault:

Bro Sesh #01

A1)  DB Shoulder Press – 10×10

A2)  Bent Over Row – 10×10

B1)  Incline DB Bench Press – 5×8-12

B2)  DB Pullovers – 5×8-12

C1)  EZ Bar Curls x 100

C2)  Lat Raise x 100

C3)  Pushdowns x 100

*Complete in as few sets as possible

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Bro Sesh #02

Option 1 – Big Boy

Bench Press x 100 reps @ Bodyweight

Each Set Break Complete – Max Pull Ups / Max Dips / 20 x Curls

Option 2 – Boss Baby

Bench Press x 100 reps @ Half Bodyweight

Each Set Break Complete – Max Press Ups / BW Rows (Match Press Ups Res) / 20 x Curls

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Bro Sesh #03

A)  20 Minute AMRAP

5 x Pull Ups

5 x Dips

10 x Ring Rows

10 x Press Ups

B)  10 Minute AMRAP

8-12 x Hammer Curls

8-12 x Lateral Raise

8-12 x Skullcrushers

8-12 x Cable Face Pull

C)  Farmers Walk – Accumulate 200m in as few stops as possible

*Big Boy Option @ Bodyweight / Boss Baby Option @ Half Bodyweight

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