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BLS Mon/Wed/Fri(Pull/Push/Legs)3day"Split A Phase II" V1 Banner

damienmcgauley

BLS Mon/Wed/Fri(Pull/Push/Legs)3day"Split A Phase II" V1

Bulking

Beginner

Machine strength

Plan Details

The BLS Mon/Wed/Fri(Pull/Push/Legs)3day"Split A Phase II" V1 routine by damienmcgauley is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

V1: We're now onto PHASE II of the Program! Very slight tweaking of the excellent "Bigger Leane...

V1: We're now onto PHASE II of the Program! Very slight tweaking of the excellent "Bigger Leaner Stronger 3 day Split" Jefit Routine by originally put up here by twoolet Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger

Mon

Wed

Fri

Back Biceps Abs

Est time: 70 min

24 exercises

Barbell Deadlift Demonstration
Barbell Deadlift Demonstration

Barbell Deadlift
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Parallel Bar Hip Raise Demonstration
Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Barbell Deadlift Demonstration
Barbell Deadlift Demonstration

Barbell Deadlift
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:30

Parallel Bar Hip Raise Demonstration
Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Barbell Deadlift Demonstration
Barbell Deadlift Demonstration

Barbell Deadlift
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

00:30

Parallel Bar Hip Raise Demonstration
Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Dumbbell One-Arm Row Demonstration
Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row
Back

Sets

1

Reps

16

Interval

00:00

Rest Time

00:10

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Dumbbell One-Arm Row Demonstration
Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row
Back

Sets

1

Reps

16

Interval

00:00

Rest Time

00:10

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Dumbbell One-Arm Row Demonstration
Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row
Back

Sets

1

Reps

16

Interval

00:00

Rest Time

00:10

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Cable Rope Lat Pulldown Demonstration
Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Air Bike Demonstration
Air Bike Demonstration

Air Bike
Abs

Sets

1

Reps

20

Interval

00:00

Rest Time

00:30

Cable Rope Lat Pulldown Demonstration
Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Air Bike Demonstration
Air Bike Demonstration

Air Bike
Abs

Sets

1

Reps

20

Interval

00:00

Rest Time

00:30

Cable Rope Lat Pulldown Demonstration
Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Air Bike Demonstration
Air Bike Demonstration

Air Bike
Abs

Sets

1

Reps

20

Interval

00:00

Rest Time

00:30

Dumbbell Alternating Bicep Curl Demonstration
Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl
Biceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:10

Machine Ab Crunch Demonstration
Machine Ab Crunch Demonstration

Machine Ab Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Bicep Curl Demonstration
Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl
Biceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:10

Machine Ab Crunch Demonstration
Machine Ab Crunch Demonstration

Machine Ab Crunch
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Bicep Curl Demonstration
Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl
Biceps

Sets

1

Reps

8

Interval

00:00

Rest Time

00:10

Machine Ab Crunch Demonstration
Machine Ab Crunch Demonstration

Machine Ab Crunch
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

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