BLS Mon/Wed/Fri PHASE 4 3day V1.1
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.
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
Routine detail
Mon
Back Biceps Abs
Est. 73 min
24 exercises
Barbell Deadlift
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Pull-Up
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
Pull-Up
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
Pull-Up
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
EZ Bar Curl
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 8 Reps
EZ Bar Curl
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 8 Reps
EZ Bar Curl
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 8 Reps
Wed
Chest Triceps
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dip
1 Set x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Dip
1 Set x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Dip
1 Set x 8 Reps
Machine Calf Raise
1 Set x 20 Reps
Fri
Legs Shoulders Abs
Est. 67 min
13 exercises
Barbell Front Squat
2 Sets x 6 Reps
Barbell Squat
2 Sets x 6 Reps
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Barbell Seated Press
2 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 6 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 6 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 6 Reps
