BLS 8 weeks
Shared By : BradfordPayne
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 18 / 783

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Description

Day 1 Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 6 7 Progress Chart

Chest

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

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 6 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 30 sec 8 3 Progress Chart
Day 2 Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 180 sec 6 7 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 6 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 8 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart
Day 3 Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 180 sec 6 7 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 8 3 Progress Chart
Day 4 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 6 7 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 90 sec 6 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 90 sec 5 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 30 sec 8 3 Progress Chart
Day 5 Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 7 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 6 5 Progress Chart

Triceps

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

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart