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BSL

Robwyt

Sep 30th 2018

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BSL

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Chest & Abs 7 exercises, 52 mins

	Barbell Incline Bench Press	7x6 reps	rest: 60s
	Dumbbell Incline Bench Press	3x6 reps	rest: 60s
	Barbell Bench Press	5x6 reps	rest: 60s
	Cable Rope Face Pull	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x6 reps	rest: 60s
	Cable Rotational Crunch (Supine)	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Back & Calves 7 exercises, 46 mins

	Barbell Deadlift	7x6 reps	rest: 60s
	Cable Seated Row	3x6 reps	rest: 60s
	Pull-Up	3x6 reps	rest: 60s
	Cable Rope Lat Pulldown	3x6 reps	rest: 60s
	Barbell Shrug	2x6 reps	rest: 60s
	Machine Calf Raise	3x6 reps	rest: 60s
	Machine Seated Calf Raise	3x6 reps	rest: 60s

Shoulders & Abs 6 exercises, 41 mins

	Barbell Rear Military Press	7x6 reps	rest: 60s
	Dumbbell Lateral Raise	3x6 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x6 reps	rest: 60s
	Cable Kneeling Crunch	3x6 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s

Legs 5 exercises, 38 mins

	Barbell Squat	7x6 reps	rest: 60s
	Machine Leg Press	3x6 reps	rest: 60s
	Barbell Romanian Deadlift From Deficit	3x6 reps	rest: 60s
	Machine Calf Press	3x10 reps	rest: 60s
	Donkey Calf Raise	3x10 reps	rest: 60s

Upper Body & Abs 7 exercises, 48 mins

	Barbell Incline Bench Press	7x6 reps	rest: 60s
	Barbell Curl	3x6 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x6 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x6 reps	rest: 60s
	Cable Kneeling Crunch	3x6 reps	rest: 60s
	Air Bike	3x10 reps	rest: 60s
	Leg Raise	3x10 reps	rest: 60s

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