9/8 BLS
General
Advanced
Pullup bar
Plan Details
The 9/8 BLS routine by adamburton is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 41 min
8 exercises
Barbell Military Press
6 Sets x 4 Reps
Machine Calf Raise
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Pistol Squats
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Tue
Back
Est. 36 min
5 exercises
Pull-Up
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 2 Reps
Cable Seated Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Wed
Legs
Est. 38 min
6 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Calf Raise
3 Sets x 6 Reps
Thu
Chest
Est. 66 min
11 exercises
Push-Up
1 Set x 50 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Clap Push-Up
3 Sets x 12 Reps
Metronomes
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 6 Reps
Air Bike
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 6 Reps
Fri
Muscle Up Training
Est. 59 min
9 exercises
Muscle Up
3 Sets x 8 Reps
Dragonflies
3 Sets x 3 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Bar Dips
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
1 Set
Weighted Tricep Dip
3 Sets x 6 Reps
Bench Dip
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 12 Reps
Any
MU Back Abs
Est. 40 min
7 exercises
Muscle Up
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Bar Dips
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Bar Dips
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Any
Bi's and Tri's
Est. 48 min
7 exercises
Chin-Up with Knee Raise
5 Sets x 4 Reps
Barbell Bench Press (Close Grip)
5 Sets x 4 Reps
EZ Bar Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
2 Sets x 10 Reps
Any
Back Shoulders
Est. 47 min
6 exercises
Barbell Deadlift
6 Sets x 6 Reps
Barbell Seated Press
6 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
