BJ24034

Apr 14th 2019

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Blake's Joosy Booty Blaster Workout

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get Fuking Yolked

Push 13 exercises, 1 hr 42 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Shoulder Press	4x12 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Cable Lateral Raise	4x15 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	4x8 reps	rest: 60s
Cable Wood Chop	4x8 reps	rest: 60s
Cable Kneeling Crunch	4x8 reps	rest: 60s
Scissor Kick	4x8 reps	rest: 60s

Pull 12 exercises, 1 hr 20 mins

Legs 9 exercises, 1 hr 6 mins

Barbell Squat	3x6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s
Machine Calf Press	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Push 12 exercises, 1 hr 27 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	4x8 reps	rest: 60s
Cable Wood Chop	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x8 reps	rest: 60s
Cable One-Arm Side Bend	4x8 reps	rest: 60s

Pull 14 exercises, 1 hr 41 mins

Legs 6 exercises, 48 mins