BLS - Phase 3 (Weeks 19-26)

Workout Name : BLS - Phase 3 (Weeks 19-26)

Shared By : rs1990

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 32 / 554

Average Rating

100

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Description

Bigger Leaner Stronger - Phase 3
Weeks 19-26
Warm up sets:
12 reps @ 50%
10 reps @ 50% (faster)
4 reps @ 70%
1 rep @ 90%

Rest:
3-4 mins between 4-6 rep exercises
1-2 mins between 8-10 rep exercises

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Day 1 Chest & Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 180 sec 6 7 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 6 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 180 sec 6 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 180 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 3 Progress Chart

Abs

Plank with Feet on Bench Plank with Feet on Bench 60 sec - 3 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 60 sec 20 3 Progress Chart
Day 2 Back & Calves
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 6 7 Progress Chart

Back

T Bar Row T Bar Row 180 sec 6 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 180 sec 6 3 Progress Chart

Back

Chin Up Chin Up 180 sec 6 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 6 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 180 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 180 sec 10 3 Progress Chart
Day 3 Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 180 sec 6 7 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 180 sec 6 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 180 sec 6 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 180 sec 10 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 180 sec 20 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 180 sec 20 3 Progress Chart
Day 4 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 6 7 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 180 sec 6 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 180 sec 20 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 180 sec 20 3 Progress Chart
Day 5 Upper Body & Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 7 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 180 sec 6 7 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 180 sec 6 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 180 sec 6 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 180 sec 6 3 Progress Chart

Abs

Cable Crunch Cable Crunch 180 sec 20 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 20 3 Progress Chart