BBLS - JEFIT

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BBLS - JEFIT

BBLS

Bulking

Advanced

Dumbbell

Plan Details

The BBLS routine by kemurph4 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

MAIN LIFTS— Week 1: 10 reps @ 70 percent of one-rep max Week 2: 8 reps @ 75 percent of one-rep max Week 3: 6 reps @ 80 percent of one-rep max Week 4: Deload Week 5: 8 Week 6: 6 Week 7: 4 Mike Matthew’s “Beyond Bigger Leaner Stronger” program.

Routine detail

Day 1

Chest

Est. 0 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

DB Jefferson Curl Demonstration

DB Jefferson Curl

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Split Squat Demonstration

Dumbbell Split Squat

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Day 2

Pull & Calves

Est. 0 min

5 exercises

Hex Bar Squat Demonstration

Hex Bar Squat

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Day 3

Shoulders

Est. 0 min

4 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Dumbbell Sword Draw Demonstration

Dumbbell Sword Draw

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Day 4

Legs & Calves

Est. 0 min

6 exercises

Slant Board Goblet Squat Demonstration

Slant Board Goblet Squat

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Dumbbell Split Squat Demonstration

Dumbbell Split Squat

4 Sets x 12 Reps

Single Leg Prone Leg Curl Demonstration

Single Leg Prone Leg Curl

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Day 5

Upper Body

Est. 0 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

ATG Split Squat Demonstration

ATG Split Squat

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell One Leg Straight Deadlift Demonstration

Dumbbell One Leg Straight Deadlift

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Day 20

Abs 1

Est. 0 min

3 exercises

Ab Wheel Demonstration

Ab Wheel

3 Sets x 10 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets

Standing yoga core twists Demonstration

Standing yoga core twists

3 Sets

Day 21

Abs 2

Est. 0 min

3 exercises

Standing straight arm kettlebell side bend Demonstration

Standing straight arm kettlebell side bend

3 Sets x 8 Reps

in and out legs Demonstration

in and out legs

3 Sets

Side plank Demonstration

Side plank

3 Sets

Day 22

Abs 3

Est. 0 min

3 exercises

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 10 Reps

Mytoatic Crunch Demonstration

Mytoatic Crunch

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps