BLS Mon/Wed/Fri PHASE IV 3day YEAR2

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

We're now on to PHASE 4 YEAR 2!!

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

Monday
Wednesday
Friday

Back Biceps Abs 24 exercises, 1 hr 37 mins

Barbell Deadlift	1x6 reps	rest: 180s
Parallel Bar Hip Raise	1x12 reps	rest: 30s
Barbell Deadlift	1x6 reps	rest: 180s
Parallel Bar Hip Raise	1x12 reps	rest: 60s
Barbell Deadlift	1x6 reps	rest: 180s
Parallel Bar Hip Raise	1x12 reps	rest: 60s
Barbell Bent-Over Row	1x6 reps	rest: 180s
Cable Kneeling Crunch	1x12 reps	rest: 30s
Barbell Bent-Over Row	1x6 reps	rest: 180s
Cable Kneeling Crunch	1x12 reps	rest: 30s
Barbell Bent-Over Row	1x6 reps	rest: 180s
Cable Kneeling Crunch	1x12 reps	rest: 30s
Pull-Up	1x6 reps	rest: 180s
Air Bike	1x20 reps	rest: 30s
Pull-Up	1x6 reps	rest: 180s
Air Bike	1x20 reps	rest: 30s
Pull-Up	1x6 reps	rest: 180s
Air Bike	1x20 reps	rest: 90s
EZ Bar Curl	1x6 reps	rest: 180s
Machine Ab Crunch	1x6 reps	rest: 90s
EZ Bar Curl	1x6 reps	rest: 180s
Machine Ab Crunch	1x6 reps	rest: 90s
EZ Bar Curl	1x6 reps	rest: 180s
Machine Ab Crunch	1x6 reps	rest: 90s

Chest Triceps 9 exercises, 57 mins

Barbell Bench Press	3x6 reps	rest: 180s
Dumbbell Bench Press	3x6 reps	rest: 180s
Dumbbell Incline Bench Press	3x6 reps	rest: 180s
Dip	1x8 reps	rest: 60s
Machine Calf Raise	1x20 reps	rest: 60s
Dip	1x8 reps	rest: 60s
Machine Calf Raise	1x20 reps	rest: 60s
Dip	1x8 reps	rest: 60s
Machine Calf Raise	1x20 reps	rest: 60s

Legs Shoulders Abs 13 exercises, 1 hr 0 min

Barbell Front Squat	2x6 reps	rest: 180s
Barbell Squat	2x6 reps	rest: 180s
Machine Leg Curl (Prone)	2x6 reps	rest: 180s
Barbell Seated Press	2x6 reps	rest: 180s
Dumbbell Upright Row	1x8 reps	rest: 60s
Dumbbell Alternating Front Raise	1x8 reps	rest: 1s
Cable Rope Face Pull	1x6 reps	rest: 1s
Dumbbell Upright Row	1x8 reps	rest: 180s
Dumbbell Alternating Front Raise	1x8 reps	rest: 1s
Cable Rope Face Pull	1x6 reps	rest: 1s
Dumbbell Upright Row	1x8 reps	rest: 180s
Dumbbell Alternating Front Raise	1x8 reps	rest: 1s
Cable Rope Face Pull	1x6 reps	rest: 1s