BLM workou
General
Advanced
Body
Plan Details
The BLM workou routine by bmont8030 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Ad. workout
Routine detail
Mon
Chest,Tri
Est. 85 min
9 exercises
Push-Up
3 Sets x 60 Reps
Sit-Up
3 Sets x 60 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
2 Sets x 40 Reps
Barbell Bench Press (Close Grip)
2 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 40 Reps
Tue
Back/Traps
Est. 46 min
7 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 40 Reps
Barbell Shrug
2 Sets x 5 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Barbell Shrug
1 Set x 40 Reps
Wed
Quads,Calves
Est. 95 min
10 exercises
Push-Up
3 Sets x 60 Reps
Sit-Up
3 Sets x 60 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 40 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 40 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 40 Reps
Thu
Shoulder/Biceps
Est. 53 min
7 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 40 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 5 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Standing Curl
2 Sets x 40 Reps
Fri
Deadlift/Hamstring/PU SU
Est. 63 min
6 exercises
Push-Up
3 Sets x 60 Reps
Sit-Up
3 Sets x 60 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 40 Reps
