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BLS week_1_8
General
Beginner
Barbell
Plan Details
The BLS week_1_8 routine by Bogas2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest e Abs
Est. 51 min
7 exercises
Barbell Incline Bench Press
7 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 2
Back e Calves
Est. 37 min
5 exercises
Barbell Deadlift
7 Sets x 7 Reps
Dumbbell Bent-Over Row
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 7 Reps
Day 3
Shoulders e Abs
Est. 37 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 4
Legs
Est. 27 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Day 5
Uper Body e Abs
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
