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BLS 5d/w

johngustavo@gmail.com

Jul 27th 2017

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BLS 5d/w

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Based on Biggger Leaner Stronger Book

CHEST and CALFS 6 exercises, 1 hr 4 mins

	Barbell Bench Press	3x6 reps	rest: 120s
	Barbell Incline Bench Press	3x6 reps	rest: 120s
	Barbell Decline Bench Press	3x6 reps	rest: 120s
	Weighted Tricep Dip	3x6 reps	rest: 120s
	Machine Seated Single-Leg Calf Raise	4x8 reps	rest: 120s
	Jump Rope	1x0 reps	rest: 15s

BACK AND ABS 6 exercises, 1 hr 3 mins

	Barbell Deadlift	3x6 reps	rest: 120s
	Barbell Bent-Over Row	3x6 reps	rest: 120s
	Pull-Up	3x6 reps	rest: 120s
		3x6 reps	rest: 120s
	Parallel Bar Leg Raise	4x8 reps	rest: 120s
	Rowing	1x0 reps	rest: 15s

SHOULDERS AND CALFS 6 exercises, 1 hr 5 mins

	Barbell Military Press	3x6 reps	rest: 120s
	Dumbbell Lateral Raise	3x6 reps	rest: 120s
	Dumbbell Bent-Over Raise	3x6 reps	rest: 120s
	Cable Rope Deltoid Row	3x6 reps	rest: 150s
	Machine Seated Calf Raise	4x8 reps	rest: 120s
	Jump Rope	1x0 reps	rest: 15s

UPPER BODY AND ABS 7 exercises, 1 hr 13 mins

	Barbell Incline Bench Press	3x6 reps	rest: 120s
	Barbell Curl	3x6 reps	rest: 120s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
	Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
	Dumbbell Seated Tricep Press	3x6 reps	rest: 120s
	Parallel Bar Hip Raise	4x6 reps	rest: 120s
	Treadmill Running	1x0 reps	rest: 15s

LEGS CALFS SHOULDERS 7 exercises, 1 hr 14 mins

	Barbell Squat	3x6 reps	rest: 120s
	Machine Leg Press	3x6 reps	rest: 120s
	Barbell Romanian Deadlift	3x6 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 120s
	Dumbbell Bent-Over Raise	3x8 reps	rest: 120s
	Machine Seated Calf Raise	4x8 reps	rest: 120s
	Rowing	1x0 reps	rest: 15s

crossfit 1 exercises, 1 hr 1 min

Mountain Biking

1x0 reps

rest: 60s

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