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BLS 8 weeks

BradfordPayne

Feb 7th 2017

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BLS 8 weeks

DOWNLOADS/VIEWS: 20/1284

RATING: 99 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 5
Day 2
Day 1
Day 4
Day 3

Chest 6 exercises, 59 mins

	Barbell Incline Bench Press	7x6 reps	rest: 180s
	Dumbbell Bench Press	3x6 reps	rest: 120s
	Dumbbell Pullover	3x8 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 90s
	Machine Seated Calf Raise	3x8 reps	rest: 30s
	Machine Calf Raise	3x8 reps	rest: 30s

Back 5 exercises, 58 mins

	Barbell Romanian Deadlift	7x6 reps	rest: 180s
	Barbell Bent-Over Row	3x6 reps	rest: 120s
	Weighted Pull-Up	3x8 reps	rest: 60s
	EZ Bar Curl	4x8 reps	rest: 90s
	Cable Kneeling Crunch	3x8 reps	rest: 60s

Shoulders 6 exercises, 54 mins

	Barbell Military Press	7x6 reps	rest: 180s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 30s
	Calf Press On Leg Press	3x8 reps	rest: 30s

Legs 5 exercises, 54 mins

	Barbell Squat	7x6 reps	rest: 180s
	Barbell Lunge	3x6 reps	rest: 90s
	Barbell Glute Bridge	3x5 reps	rest: 90s
	Dumbbell Step-Up	3x8 reps	rest: 60s
	Bench Weighted Decline Crunch	3x8 reps	rest: 30s

Arms 6 exercises, 1 hr 0 min

	Barbell Bench Press	7x8 reps	rest: 120s
	EZ Bar Curl	5x6 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s

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