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TEMET NOSCE BLS - HOME - Barbell and Dumbbell Only*
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The TEMET NOSCE BLS - HOME - Barbell and Dumbbell Only* routine by temet-nosce is a 19 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Awesome
Routine detail
Day 1
Push - Chest and Calves
Est. 0 min
9 exercises
Barbell Bench Press
7 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 6 Reps
Day 1
Shoulders
Est. 0 min
2 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 1
HIIT & Yoga
Est. 0 min
1 exercise
Indoor Cycling
1 Set
Day 2
Pull Calves - Back and Abs
Est. 0 min
8 exercises
Barbell Deadlift
7 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 2
Shoulders
Est. 0 min
2 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell sea saw press
3 Sets x 6 Reps
Day 2
LISS & Yoga
Est. 0 min
1 exercise
Indoor Cycling
1 Set
Day 3
Shoulders & Calves
Est. 0 min
9 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
seated rear felt row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Decline Crunch
3 Sets x 6 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
HIIT & Yoga
Est. 0 min
1 exercise
Indoor Cycling
1 Set
Day 3
Shoulders
Est. 0 min
2 exercises
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Day 4
Legs
Est. 0 min
6 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 6 Reps
Day 4
Shoulders
Est. 0 min
3 exercises
Dumbbell Upright Row
3 Sets x 12 Reps
Boxing
3 Sets
Dumbbell Lateral Raise (Prone)
3 Sets x 6 Reps
Day 4
HIIT & Yoga
Est. 0 min
1 exercise
Indoor Cycling
1 Set
Day 5
Shoulders
Est. 0 min
4 exercises
Dumbbell Shoulder Press
3 Sets x 6 Reps
Barbell Pin Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Day 5
Arms & Calves
Est. 0 min
11 exercises
Barbell Incline Bench Press
7 Sets x 8 Reps
Barbell Curl
7 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Air Bike
3 Sets x 5 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 5
HITT & Yoga
Est. 0 min
1 exercise
Indoor Cycling
1 Set
Day 6
- Back&Legs
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Day 6
Shoulders
Est. 0 min
3 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
One arm dumbbell swing
3 Sets x 15 Reps
Spell caster
3 Sets x 30 Reps
Day 6
LISS & Yoga
Est. 0 min
1 exercise
Indoor Cycling
1 Set
Day 7
Shoulders
Est. 0 min
8 exercises
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell See Saw Press
2 Sets x 15 Reps
Dumbbell Seated One-Arm Lateral Raise
4 Sets x 12 Reps
Boxing
1 Set
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
One arm dumbbell swing
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Spell caster
2 Sets x 30 Reps
