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Tweaked BLS Phase 1
AUTOPLAYAUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Tweaked BLS Phase 1 routine by ShresthaAsmit is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Tweaked Bigger Leaner Stronger Phase 1 Workout Routine. The difficulty level is intermediate. It's 5 days split with one day Cardio.
Routine detail
Day 1
PUSH
Est. 62 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 2
PULL
Est. 58 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 3
Upper Body A
Est. 64 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 30 Reps
Day 4
Leg + Cardio
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Jump Rope
3 Sets
Indoor Cycling
3 Sets
Elliptical Training
3 Sets
Day 5
Upper Body B
Est. 67 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 6
Cardio + Core
Est. 75 min
6 exercises
Jump Rope
5 Sets
Indoor Cycling
5 Sets
Elliptical Training
5 Sets
Weight Plate Russian Twist
3 Sets x 30 Reps
Weighted Crunch
3 Sets x 30 Reps
Plank
3 Sets
