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Bigger, Leaner, Stronger (BLS)

RyanLindstrom3

Sep 29th 2018

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Bigger, Leaner, Stronger (BLS)

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 5 exercises, 56 mins

	Barbell Incline Bench Press	3x4 reps	rest: 180s
	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x6 reps	rest: 180s
	Dumbbell Incline Fly	3x8 reps	rest: 180s
	Dumbbell Bench Press	3x8 reps	rest: 180s

Back 5 exercises, 57 mins

	Barbell Deadlift	3x4 reps	rest: 180s
	Barbell Row	3x4 reps	rest: 180s
	Pull-Up	3x4 reps	rest: 180s
	Dumbbell One-Arm Row	3x4 reps	rest: 180s
	Barbell Bent-Over Row	3x4 reps	rest: 180s

Shoulders 4 exercises, 47 mins

	Barbell Shoulder Press	3x4 reps	rest: 180s
	Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 180s
	Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 180s
	Barbell Shrug	3x4 reps	rest: 180s

Arms 5 exercises, 59 mins

	EZ Bar Curl	3x4 reps	rest: 180s
	Barbell Skull Crusher (Reverse Grip)	3x4 reps	rest: 180s
	Dumbbell Alternating Bicep Curl	3x6 reps	rest: 180s
	Weighted Tricep Dip	3x8 reps	rest: 180s
	Cable Tricep Pushdown (V-Bar)	3x4 reps	rest: 180s

Legs 5 exercises, 59 mins

	Barbell Squat	3x4 reps	rest: 180s
	Machine Leg Press	3x4 reps	rest: 180s
	Barbell Romanian Deadlift	3x4 reps	rest: 180s
	Calf Press On Leg Press	3x15 reps	rest: 180s
	Barbell Front Squat	3x4 reps	rest: 180s

Abs 10 exercises, 1 hr 51 mins

	Oblique Crunch	3x4 reps	rest: 180s
	Crunch	3x4 reps	rest: 180s
	Leg Raise	3x4 reps	rest: 180s
	Air Bike	3x4 reps	rest: 180s
	Sit-Up	3x4 reps	rest: 180s
	V-Up	3x4 reps	rest: 180s
	Toe Touches	3x4 reps	rest: 180s
	Scissor Kick	3x4 reps	rest: 180s
	Seated Leg Tuck	3x4 reps	rest: 180s
	Seated Leg Tuck	3x4 reps	rest: 180s

Cardio 6 exercises, 4 hrs 0 min

	Elliptical Training	1x0 reps	rest: 180s
	Treadmill Running	1x0 reps	rest: 30s
	Running	1x0 reps	rest: 30s
	Rowing	1x0 reps	rest: 30s
	Indoor Cycling	1x0 reps	rest: 30s
	Walking	1x0 reps	rest: 180s

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