You want maximum gains? Then check out this beast of a workout. We have combined the most effective exercises in this three day split workout.
Exercise ID: 00053
Description: Stand between the shoulder-width dip bars and grasp each bar firmly, straightening your arms to lift your legs off the ground. Keep your body upright. Keeping your elbows tucked in close to your body, begin to inhale and slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Exhale as you push your body back up to the starting position, maintaining control throughout the movement. Repeat the exercise for the recommended number of repetitions, ensuring you maintain proper form with each dip.
Average reps per set*: 10.0
*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: 00035
Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.
Average per rep (kg)*: 19.48
Average per rep (lbs)*: 42.95
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: 00347
Description: Sit on a flat bench and rest one dumbbell on your thighs. Raise the dumbbell above your head until your arm is almost fully extended. Keep your elbow close to your head and pointing upwards during the exercise. Inhale as you slowly lower the dumbbell behind your head until you feel a slight stretch in your triceps. The dumbbell should almost touch your opposite shoulder. Exhale as you raise the dumbbell up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. Repeat the exercise with your other arm.
Average per rep (kg)*: 9.26
Average per rep (lbs)*: 20.42
*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: 00033
Description: Attach a bar to a low cable pulley.Grasp the bar using a shoulder-width underhand grip. Step back about one foot from the pulley, leaning slightly backwards. Keep your elbows by your sides and arms almost fully extended. Exhale as you curl the bar towards your shoulders, fully flexing your elbows. Allow your elbows to move forward slightly until your forearms are vertical. Hold this position for a count of two, squeezing your biceps. Inhale as you lower the bar back to the starting position. Repeat the exercise for the desired number of repetitions.
Average per rep (kg)*: 23.67
Average per rep (lbs)*: 52.19
*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: 00065
Description: Lie on your back on a declined bench and hook your feet under the rolls. Position your hands either across your chest or behind your head or neck. Press your lower back against the bench to protect it. Exhale as you raise your head and shoulders off the bench by flexing your abdomen. Hold for a count of two. Inhale as you lower your head and shoulders back to the starting position. Relax your abdomen. Repeat for the prescribed number of repetitions.
Average reps per set*: 15.0
*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: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:22 (h:mm:ss)
*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: 00020
Description: Hold a dumbbell in each hand, sit on a flat bench 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. Tuck your elbows in to approximately a 45-degree angle. 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)*: 36.63
Average per rep (lbs)*: 80.76
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: 00142
Description: Lie with your back on a bench that is inclined at a 45 degrees angle. 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. Push the bar up until your arms are almost fully extended. Straighten your wrists when holding the barbell. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up until your arms are almost fully extended. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 45.55
Average per rep (lbs)*: 100.43
*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: 00184
Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
Average per rep (kg)*: 45.11
Average per rep (lbs)*: 99.45
*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: 00323
Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 50.13
Average per rep (lbs)*: 110.53
*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: 00138
Description: Attach a stirrup (handle) to a chest-high cable pulley. Stand with your side to the pulley. Grasp the stirrup with the hand nearest the pulley, pull the stirrup to your chest, and place your free hand over the hand holding the stirrup. Stand with your knees slightly bent and your feet flat on the floor. Extend your hands out in front of you until your elbows are locked. Hold this position for a count of five without allowing your body to rotate. Bring your hands back to your chest. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
Average per rep (kg)*: 14.63
Average per rep (lbs)*: 32.25
*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: 00445
Description: Adjust the Smith machine bar to upper-chest height and secure it with the safety pins. Then load the bar as needed. Stand under the bar and grasp it with both hands. Hands should be a little wider than shoulder-width apart. Unlatch the bar from the Smith machine by rotating it. The bar should rest on your upper chest. Exhale as you press the bar upward until your arms are almost fully extended. Inhale as you lower the bar in a controlled motion until it touches your upper chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. After your last rep, rotate the bar to latch it back onto the rail while the bar rests on your upper chest.
Average per rep (kg)*: 26.08
Average per rep (lbs)*: 57.49
*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: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return 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)*: 48.48
Average per rep (lbs)*: 106.89
*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.
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: 00420
Description: Stand tall with your feet shoulder-width apart, holding an EZ bar in front of your thighs using a shoulder-width, overhand grip. Exhale as you lift the bar, pulling it up towards your lower or middle chest. Do not pull the bar any higher. Hold the bar at the top position for a count of two, ensuring you maintain good form. Inhale as you slowly lower the bar back to the starting position in a controlled manner. Repeat the lifting and lowering motion for the prescribed number of repetitions.
Average per rep (kg)*: 17.65
Average per rep (lbs)*: 38.91
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.