BIS
General
Beginner
Machine strength
Plan Details
The BIS routine by Belomor is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Понедельник - Спина, трицепÑ, преÑÑ
Est. 99 min
9 exercises
Gironda Sternum Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Reverse Crunch
3 Sets x 12 Reps
Wed
Среда - Плечи, ноги
Est. 81 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Fri
ПÑтница - Грудь, бицепÑ, преÑÑ
Est. 104 min
10 exercises
Back Hyperextension
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
21
1 Set x 21 Reps
Cable Reverse Crunch
3 Sets x 15 Reps
