BLS - Phase 2 (Weeks 10-17)
General
Intermediate
Barbell
Plan Details
The BLS - Phase 2 (Weeks 10-17) routine by rs1990 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bigger Leaner Stronger - Phase 2 Weeks 10-17 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
Routine detail
Day 1
Chest & Abs
Est. 82 min
7 exercises
Dumbbell Incline Bench Press
7 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Day 2
Back & Calves
Est. 67 min
6 exercises
Barbell Deadlift
7 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 3
Shoulders & Abs
Est. 74 min
6 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Day 4
Legs
Est. 65 min
5 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
Upper Body & Abs
Est. 97 min
9 exercises
Dumbbell Incline Bench Press
7 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Tricep Press (Supine)
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
3 Sets x 2 Reps
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