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BLS
Cutting
Advanced
Machine strength
Plan Details
The BLS routine by Crodr447 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
arms and chest focus
Routine detail
Mon
legs
Est. 60 min
7 exercises
Barbell Squat
2 Sets x 3 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Tue
chest,abs,cardio
Est. 100 min
11 exercises
Barbell Incline Bench Press
2 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
1 Set x 20 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Wed
arms,abs,cardio
Est. 102 min
10 exercises
EZ Bar Close Grip Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Leg Raise
3 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Treadmill Running
1 Set
Thu
back,cardio
Est. 58 min
7 exercises
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 10 Reps
Treadmill Running
1 Set
Fri
shoulders&chest,abs
Est. 79 min
9 exercises
Barbell Shoulder Press
2 Sets x 3 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Rear Deltoid Row
2 Sets x 10 Reps
Barbell Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Sat
arms,abs,cardio
Est. 129 min
10 exercises
EZ Bar Close Grip Curl
5 Sets x 20 Reps
Dumbbell Alternating Seated Curl
5 Sets x 20 Reps
Barbell Bench Press (Close Grip)
5 Sets x 20 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 30 Reps
Leg Raise
3 Sets x 30 Reps
Treadmill Running
1 Set
