BM workout 2016
General
Advanced
Machine strength
Plan Details
The BM workout 2016 routine by thesleeper650 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs pt 1
Est. 35 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Day 2
chest
Est. 32 min
5 exercises
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Day 3
Back
Est. 33 min
5 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Day 4
shoulders
Est. 32 min
5 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Day 5
Legs pt 2
Est. 33 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
