Blob
General
Advanced
Machine strength
Plan Details
The Blob routine by iamnevets is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Push A Strength 10 sets of 3
Est. 90 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Any
Pull B
Est. 79 min
9 exercises
Pull-Up
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Any
Legs A Strength
Est. 53 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Any
Push B Strength 7 sets of 5
Est. 85 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Lateral Raise Machine
4 Sets x 10 Reps
Incline Fly 1 Handed
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Decline Cable Crossover
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Any
Pull A
Est. 79 min
9 exercises
Pull-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Unilateral Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Rear Delt Fly
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Any
Legs B Strength
Est. 49 min
6 exercises
Conventional Deadlift
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Seated Hamstring Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
