CBSAL

by Bobby Barnes

1 athletes joined

4.0

(1 rating)

Program Description

Build muscle lose weight

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Dec 31, 2024 01:46
Last Edited
Feb 21, 2025 01:54

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Press (Machine)

1

10 reps

-

2

Pec Deck (Machine)

1

-

3

Cable Crossover

1

-

4

Bench Press (Dumbbell)

1

1

1

10 reps

10 reps

10 reps

RPE 6

RPE 8.5

RPE 10

5

Decline Sit Up (Weighted)

1

-

Day 2

1

Lat Pulldown

1

-

2

Single Arm High Row (Cable)

1

-

3

Rear Delt Fly (Cable)

1

-

4

Face Pull

1

-

5

Seated Row (Cable)

1

-

6

Single Arm Row (Cable)

1

-

Day 3

1

Front Raise

4

10 reps

-

2

Arnold Press

1

-

3

Lateral Raise (Dumbbell)

1

-

4

Overhead Press (Dumbbell)

1

-

5

Rear Delt Fly (Dumbbell)

2

-

6

Cable Crossover

1

-

7

Shrug (Dumbbell)

1

-

8

Leg Raise (Captain's Chair)

1

-

Day 4

1

Incline Curl (Dumbbell)

4

10 reps

-

2

Hammer Curl

4

10 reps

-

3

Bicep Curl (Barbell)

3

10 reps

-

4

Preacher Curl (Barbell)

3

10 reps

-

5

Overhead Tricep Extension (Dumbbell)

4

10 reps

-

6

Skull Crusher (Barbell)

3

10 reps

-

7

Tricep Rope Push Down (Cable)

3

15 reps

-

8

Overhead Tricep Extension (Cable)

3

15 reps

-

9

Underhand Lat Pulldown

3

100 reps

-

Day 5

1

Leg Press

3

10 reps

-

2

Leg Curl

3

12 reps

-

3

Leg Extension

3

12 reps

-

4

Squat (Barbell)

1

2

10 reps

8 reps

-

-

5

Hip Thrust (Barbell)

1

2

12 reps

100 reps

-

-

6

Bulgarian Split Squat (Barbell)

1

2

10 reps

100 reps

-

-

Day 5

1

Leg Press

3 Sets

10 Reps

-

2

Leg Curl

3 Sets

12 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Squat (Barbell)

1 Set

2 Sets

10 Reps

8 Reps

-

-

5

Hip Thrust (Barbell)

1 Set

2 Sets

12 Reps

100 Reps

-

-

6

Bulgarian Split Squat (Barbell)

1 Set

2 Sets

10 Reps

100 Reps

-

-

Day 1

1

Chest Press (Machine)

1 Set

10 Reps

-

2

Pec Deck (Machine)

1 Set

-

3

Cable Crossover

1 Set

-

4

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@6

@8.5

@10

5

Decline Sit Up (Weighted)

1 Set

-

Day 2

1

Lat Pulldown

1 Set

-

2

Single Arm High Row (Cable)

1 Set

-

3

Rear Delt Fly (Cable)

1 Set

-

4

Face Pull

1 Set

-

5

Seated Row (Cable)

1 Set

-

6

Single Arm Row (Cable)

1 Set

-

Day 3

1

Front Raise

4 Sets

10 Reps

-

2

Arnold Press

1 Set

-

3

Lateral Raise (Dumbbell)

1 Set

-

4

Overhead Press (Dumbbell)

1 Set

-

5

Rear Delt Fly (Dumbbell)

2 Sets

-

6

Cable Crossover

1 Set

-

7

Shrug (Dumbbell)

1 Set

-

8

Leg Raise (Captain's Chair)

1 Set

-

Day 4

1

Incline Curl (Dumbbell)

4 Sets

10 Reps

-

2

Hammer Curl

4 Sets

10 Reps

-

3

Bicep Curl (Barbell)

3 Sets

10 Reps

-

4

Preacher Curl (Barbell)

3 Sets

10 Reps

-

5

Overhead Tricep Extension (Dumbbell)

4 Sets

10 Reps

-

6

Skull Crusher (Barbell)

3 Sets

10 Reps

-

7

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

-

8

Overhead Tricep Extension (Cable)

3 Sets

15 Reps

-

9

Underhand Lat Pulldown

3 Sets

100 Reps

-