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BLS Mon/Wed/Fri(Pull/Push/Legs)3day"Split A Phase II" V1
Bulking
Beginner
Machine strength
Plan Details
The BLS Mon/Wed/Fri(Pull/Push/Legs)3day"Split A Phase II" V1 routine by damienmcgauley is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
V1: We're now onto PHASE II of the Program! 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. 70 min
24 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
Dumbbell One-Arm Row
1 Set x 16 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 16 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 16 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable Rope Lat Pulldown
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Cable Rope Lat Pulldown
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Cable Rope Lat Pulldown
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Wed
Chest Triceps Abs
Est. 81 min
24 exercises
Dumbbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Dumbbell 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
Dumbbell Bench Press
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Air Bike
1 Set x 20 Reps
Barbell Tricep Press (Supine)
1 Set x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Barbell Tricep Press (Supine)
1 Set x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Barbell Tricep Press (Supine)
1 Set x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Fri
Legs Shoulders Abs
Est. 58 min
15 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 to Shoulder Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 8 Reps
