BLS Phase 2 - 5 Day Split
Shared By : rossschapheer
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 330

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Description

Description
Working Sets: 4-6 reps at about 80-85% of 1RM.
Rest 3 to 4 mins in between sets.

Warm up set:

1. set: 12 reps with 50% of heavy
rest 1 min
2. set: 10 reps with same weight, faster repetition
rest 1min
3. set: 4 reps with 70% of heavy
rest 1min
4. set: 1 rep with 90% of heavy
rest 2-3 min

Monday Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 6 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 6 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 120 sec 10 3 Progress Chart

Abs

Ab Circuit 60 sec 6 3 Progress Chart
Tuesday Back & Calves
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 6 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 6 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 120 sec 6 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 120 sec 6 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 6 2 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 120 sec 6 3 Progress Chart

Lower Legs

Dumbbell Seated Calf Raise Dumbbell Seated Calf Raise 120 sec 6 3 Progress Chart
Wednesday Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 6 3 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 120 sec 6 3 Progress Chart

Shoulders

Dumbbell Lying Rear Delt Raise Dumbbell Lying Rear Delt Raise 120 sec 6 3 Progress Chart

Abs

Ab Circuit 60 sec 6 3 Progress Chart
Thursday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 6 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 120 sec 6 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 120 sec 6 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 3 Progress Chart
Friday Upper Body & Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 6 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 120 sec 6 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 6 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 6 3 Progress Chart

Triceps

Barbell Lying Triceps Press Barbell Lying Triceps Press 120 sec 6 3 Progress Chart

Abs

Ab Circuit 60 sec 6 3 Progress Chart