ShresthaAsmit

Dec 24th 2022

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Tweaked BLS Phase 1

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tweaked Bigger Leaner Stronger Phase 1 Workout Routine. The difficulty level is intermediate. It's 5 days split with one day Cardio.

PUSH 8 exercises, 1 hr 2 mins

Barbell Bench Press	3x10 reps • 60s	rest: 120s
Barbell Incline Bench Press	3x10 reps • 60s	rest: 120s
Dumbbell Bench Press	3x10 reps • 60s	rest: 120s
Machine Fly	3x10 reps • 60s	rest: 60s
EZ Bar Tricep Extension	3x10 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps • 60s	rest: 120s
Cable High Pulley Tricep Extension	3x10 reps • 60s	rest: 60s
Cable Shoulder Extension	3x10 reps • 60s	rest: 60s

PULL 8 exercises, 58 mins

Barbell Deadlift	3x5 reps	rest: 120s
T Bar Row	3x10 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Dumbbell One-Arm Row	3x1# reps	rest: 120s
Barbell Curl	3x10 reps • 60s	rest: 60s
Barbell Preacher Curl	3x10 reps • 60s	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps • 60s	rest: 60s
Cable Bicep Curl	3x10 reps • 60s	rest: 60s

Upper Body A 9 exercises, 1 hr 3 mins

Barbell Shoulder Press	3x10 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Dumbbell Seated Arnold Press	3x10 reps • 60s	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 120s
Dumbbell Front Raise	3x10 reps • 60s	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps • 60s	rest: 60s
Hanging Leg Raise	3x15 reps • 60s	rest: 60s
Parallel Bar Leg Raise	3x15 reps • 60s	rest: 60s
Leg Raise	3x30 reps • 60s	rest: 60s

Leg + Cardio 7 exercises, 1 hr 2 mins

Upper Body B 9 exercises, 1 hr 7 mins

Barbell Bench Press (Close Grip)	3x10 reps • 60s	rest: 120s
EZ Bar Tricep Extension	3x10 reps • 60s	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps • 60s	rest: 60s
Cable Shoulder Extension	3x10 reps • 60s	rest: 60s
Machine Dip	3x15 reps • 60s	rest: 60s
Barbell Curl	3x10 reps	rest: 120s
Dumbbell Hammer Curl	3x10 reps	rest: 120s
EZ Bar Curl	3x10 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps • 60s	rest: 60s

Cardio + Core 6 exercises, 1 hr 15 mins