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BSC lower volume
General
Beginner
Machine strength
Plan Details
The BSC lower volume routine by moogsie is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
C/G Bench / Incline Bench / Hammer Row
Est. 72 min
7 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Tue
Squats and Hyper X
Est. 42 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Cuban Press
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Wed
Front Squat / Paused Back Squat /Leg Press
Est. 52 min
7 exercises
Barbell Front Squat
5 Sets x 8 Reps
Paused Barbell Squat
5 Sets x 8 Reps
Hack Squat (Narrow Stance)
2 Sets x 10 Reps
Wide Stance Hack Squat
2 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Thu
Deficit Deadlift / Band Pulls / Ham Curls
Est. 47 min
5 exercises
Barbell Romanian Deadlift From Deficit
5 Sets x 10 Reps
Barbell Deadlift Band Pull
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
