BLS

Workout Name : BLS

Shared By : Crodr447

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 3 / 843

Average Rating

0

Based upon 0 vote(s)

 

Description

arms and chest focus

Share
Monday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 3 2 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 180 sec 6 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 180 sec 6 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 1 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 6 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 5 Progress Chart
Tuesday chest,abs,cardio
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 3 2 Progress Chart

Chest

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

Chest

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

Chest

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

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 20 1 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 20 1 Progress Chart

Chest

Dumbbell Decline Press Dumbbell Decline Press 60 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 20 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 30 sec 20 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
Wednesday arms,abs,cardio
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 120 sec 6 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 120 sec 6 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 6 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 120 sec 6 3 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 120 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 120 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 30 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 30 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
Thursday back,cardio
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 3 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 6 3 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 120 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 8 1 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 10 1 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 10 1 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
Friday shoulders&chest,abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 180 sec 3 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 120 sec 6 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 6 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 2 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 60 sec 10 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 15 5 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 20 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 30 3 Progress Chart
Saturday arms,abs,cardio
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 60 sec 20 5 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 60 sec 20 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 20 5 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 60 sec 20 5 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 20 5 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 20 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 3 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 30 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 30 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart