This workout focuses on compound lifts that require a spotter for safety and optimal performance. Day one emphasizes upper body strength, while day two targets the lower body. The split allows for balanced muscle growth and gives both you and your training partner the opportunity to assist and motivate each other.
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.25
Average per rep (lbs)*: 110.79
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 37.98
Average per rep (lbs)*: 83.74
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.45
Average per rep (lbs)*: 71.54
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 43.05
Average per rep (lbs)*: 94.91
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00350
Description: Lie on your back on a flat bench. Dismount the barbell using a shoulder-width, overhand grip and hold it above your forehead with arms slightly slanted backwards. Inhale and lower the barbell toward your forehead in a smooth, semicircular motion by bending your elbows, keeping your upper arms still. Exhale and push the barbell back up to the starting position by extending your elbows. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 21.96
Average per rep (lbs)*: 48.42
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.82
Average per rep (lbs)*: 32.66
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.73
Average per rep (lbs)*: 122.87
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00293
Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Average per rep (kg)*: 60.59
Average per rep (lbs)*: 133.59
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.94
Average per rep (lbs)*: 226.94
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00039
Description: Grasp a pair of dumbbells and hold them by your sides. Stand with your back facing the side of a bench, leaving a few feet of space between you and the bench. Raise one leg backward and place the top of your foot on top of the bench. Keeping your torso upright, inhale as you squat down with your supporting leg until either the knee of your supporting leg makes a 90-degree angle or the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat the exercise with your opposite leg.
Average per rep (kg)*: 28.29
Average per rep (lbs)*: 62.37
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.18
Average per rep (lbs)*: 123.85
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.15
Average per rep (lbs)*: 88.51
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.