BLS Mon/Wed/Fri PHASE III 3day YEAR2
Bulking
Beginner
Machine strength
Plan Details
The BLS Mon/Wed/Fri PHASE III 3day YEAR2 routine by damienmcgauley is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
V1: We're now onto PHASE III of the Program! V2: Reduced Cardio / Abs Workout as they are being worked on my cardio days already Tweaking of the excellent "Bigger Leaner Stronger 3 day Split" Jefit Routine by originally put up here by twoolet Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Routine detail
Mon
Back Biceps Abs
Est. 90 min
24 exercises
Barbell Deadlift
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
Barbell Deadlift
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 12 Reps
T Bar Row
1 Set x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
T Bar Row
1 Set x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
T Bar Row
1 Set x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable Seated Row
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
Cable Seated Row
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
Cable Seated Row
1 Set x 6 Reps
Air Bike
1 Set x 20 Reps
Dumbbell Alternating Hammer Curl
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 8 Reps
Wed
Chest Triceps
Est. 66 min
15 exercises
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Barbell Incline Bench Press
1 Set x 6 Reps
Barbell Incline Bench Press
1 Set x 6 Reps
Barbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Cable Shoulder Extension
1 Set x 6 Reps
Machine Calf Raise
1 Set x 20 Reps
Cable Shoulder Extension
1 Set x 6 Reps
Machine Calf Raise
1 Set x 20 Reps
Cable Shoulder Extension
1 Set x 6 Reps
Machine Calf Raise
1 Set x 20 Reps
Fri
Legs Shoulders Abs
Est. 59 min
13 exercises
Barbell Squat
2 Sets x 6 Reps
Barbell Squat
2 Sets x 6 Reps
Barbell Military Press
2 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 6 Reps
