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BLS Mon/Wed/Fri/ (Pull/Push/Legs) 3 day Split A V2.3
Bulking
Beginner
Machine strength
Plan Details
The BLS Mon/Wed/Fri/ (Pull/Push/Legs) 3 day Split A V2.3 routine by damienmcgauley is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
V2.3; Modified a few bugs in number of reps V2.2; Modified a few bugs in number of reps V2.1: Modified as the exercises were of incorrect order on my mobile device Very slight tweaking of the excellent "Bigger Leaner Stronger 3 day Split" Jefit Routine by originally put up here by twoolet Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Routine detail
Mon
Back Biceps Abs
Est. 62 min
20 exercises
Barbell Deadlift
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Curl
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
Barbell Curl
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Barbell Curl
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Wed
Chest Triceps Abs
Est. 87 min
25 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Bench Press
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Bench Press
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Bench Press
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Dip
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Dip
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Dip
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 12 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 12 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 12 Reps
Fri
Legs Shoulders Abs
Est. 89 min
31 exercises
Barbell Squat
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Squat
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Squat
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Military Press
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Barbell Military Press
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Barbell Military Press
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
