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BLS Mon/Wed/Fri PHASE 4 3day V1.1 Banner

damienmcgauley

BLS Mon/Wed/Fri PHASE 4 3day V1.1

AUTOPLAYAUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The BLS Mon/Wed/Fri PHASE 4 3day V1.1 routine by damienmcgauley is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

We're now on to PHASE 4!! Tweaking of the excellent "Bigger Leaner Stronger 3 day Split" Jefit Ro...

We're now on to PHASE 4!! 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: 73 min

24 exercises

Barbell Deadlift Demonstration
Barbell Deadlift Demonstration

Barbell Deadlift
Back

Sets

1

Reps

6

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

01:00

Barbell Deadlift Demonstration
Barbell Deadlift Demonstration

Barbell Deadlift
Back

Sets

1

Reps

6

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

01:00

Barbell Deadlift Demonstration
Barbell Deadlift Demonstration

Barbell Deadlift
Back

Sets

1

Reps

6

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

01:00

Barbell Bent-Over Row Demonstration
Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Barbell Bent-Over Row Demonstration
Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Barbell Bent-Over Row Demonstration
Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

1

Reps

12

Interval

00:00

Rest Time

00:30

Pull-Up Demonstration
Pull-Up Demonstration

Pull-Up
Back

Sets

1

Reps

6

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

Pull-Up Demonstration
Pull-Up Demonstration

Pull-Up
Back

Sets

1

Reps

6

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

Pull-Up Demonstration
Pull-Up Demonstration

Pull-Up
Back

Sets

1

Reps

6

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

01:30

EZ Bar Curl Demonstration
EZ Bar Curl Demonstration

EZ Bar Curl
Biceps

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

Machine Ab Crunch Demonstration
Machine Ab Crunch Demonstration

Machine Ab Crunch
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:30

EZ Bar Curl Demonstration
EZ Bar Curl Demonstration

EZ Bar Curl
Biceps

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

Machine Ab Crunch Demonstration
Machine Ab Crunch Demonstration

Machine Ab Crunch
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:30

EZ Bar Curl Demonstration
EZ Bar Curl Demonstration

EZ Bar Curl
Biceps

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

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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