B.L.A.S.T. 'Em
General
Beginner
Machine strength
Plan Details
The B.L.A.S.T. 'Em routine by Ems87 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Daily workout
Routine detail
Mon
Back and Biceps
Est. 44 min
7 exercises
Lawnmower
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Landmine
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Tue
Legs
Est. 45 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Wed
Abs, Lower Back, Obliques, Neck
Est. 37 min
6 exercises
Machine Back Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Thu
Shoulders and Traps
Est. 38 min
6 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell High Pull
3 Sets x 8 Reps
Fri
Triceps and Chest
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
