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Bigger Leaner Stronger Weeks 1-16
General
Beginner
Machine strength
Plan Details
The Bigger Leaner Stronger Weeks 1-16 routine by english225 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Abs
Est. 25 min
4 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
Back and Calves
Est. 48 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Wed
Shoulders and Abs
Est. 32 min
4 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Thu
Legs
Est. 30 min
4 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
Upper Body and Abs
Est. 49 min
6 exercises
Barbell Incline Bench Press
3 Sets x 9 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
