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Bigger Leaner Stronger*
AUDIO TIP
General
Intermediate
None
Plan Details
The Bigger Leaner Stronger* routine by keilen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Trening
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10,12,12 Reps
Machine Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 2
Back
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10,12,12 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 3
Shoulders
Est. 0 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10,10,12,12 Reps
Day 4
Legs
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 5
Arms
Est. 0 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10,10,12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10,25,25 Reps
