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Bigger Leaner Stronger
General
Intermediate
Bench
Plan Details
The Bigger Leaner Stronger routine by Zazu9040 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 34 min
4 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
2 Sets x 4 Reps
Day 2
Back
Est. 36 min
4 exercises
Barbell Deadlift
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 4 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Day 3
Shoulders
Est. 34 min
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 4 Reps
Dumbbell Seated Arnold Press
3 Sets x 4 Reps
Day 4
Legs
Est. 35 min
4 exercises
Smith Machine Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 4 Reps
Dumbbell Lunge
3 Sets x 4 Reps
Day 5
Arms
Est. 49 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 4 Reps
EZ Bar Curl
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Day 6
Abs
Est. 20 min
4 exercises
Bench Weighted Decline Crunch
6 Sets x 25 Reps
Weight Plate Rotation
6 Sets x 4 Reps
Air Bike
6 Sets x 4 Reps
Plank
6 Sets
