Beastmode

Routine Database
> All Routines	(16438)
- Beginner	(5056)
- Intermediate	(7211)
- Advanced	(4171)
Gen Fitness	(4909)
- Beginner	(2278)
- Intermediate	(1911)
- Advanced	(720)
Bulking	(7976)
- Beginner	(1871)
- Intermediate	(3710)
- Advanced	(2395)
Cutting	(2935)
- Beginner	(795)
- Intermediate	(1347)
- Advanced	(793)
Sport	(618)
- Beginner	(112)
- Intermediate	(243)
- Advanced	(263)

Exercise Database
Abs	(284)
Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
Glutes	(26)
Shoulders	(207)
Triceps	(109)
Upper Legs	(176)
Lower Legs	(43)
Cardio	(19)
All	(1309)

Beastmode

Shared By : phawk1969

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 11 / 221

Average Rating

Based upon 0 vote(s)

Share

Description

Build muscle while losing body fat.rnrnAlternate between "A" Week and "B" Week.rnrnExercises are "Dropsets"!rnrnRep range is 8-10. Muscle failure should be between 8-10 reps for each set and if you can do 10 reps that means you should add more weight next time you do that exercise!rnrn*Start off each day with light cardio! rnrn*99 Reps means go to failure!

Monday

(A) Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Chest		Barbell Bench Press	60 sec	10	3
Chest		Push Up	60 sec	10	4
Chest		Dumbbell Incline Fly	60 sec	10	3
Chest		Cable Cross Over	60 sec	10	3
Triceps		Dip	60 sec	10	3
Triceps		Tricep Dumbbell Kickback	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	10	3
Cardio		Treadmill Running	60 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Advanced Kettlebell Windmill	60 sec	8	3

Monday

(B) Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	50	4
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3
Chest		Cable Cross Over	60 sec	10	3
Triceps		Dip Machine	60 sec	10	3
Triceps		Triceps Pushdown V-Bar	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	10	3
Cardio		HIIT	0 sec	1	1
Chest		Barbell Wide Grip Bench Press	25 sec	8	3

Tuesday

(A) Upper Back, Biceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	25 sec	25	4
Back		Pull down	25 sec	8	3
Biceps		Dumbbell Zottman Curl	25 sec	10	3
Biceps		Dumbbell Concentration Curls	25 sec	10	3
Biceps		Preacher Curl	25 sec	10	3
Back		Straight Arm Push Down	25 sec	10	3
Back		Lying T-Bar Row	25 sec	10	3
Back		Wide-Grip Lat Pulldown	25 sec	10	3
Back		Pullups	25 sec	99	3
Abs		Russian Twist	25 sec	15	2
Abs		Bent Knee Hip Raise	25 sec	8	2
Cardio		Treadmill Running	20 min	N/A	N/A

Tuesday

(B) Upper Back, Biceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Garhammer Raise	30 sec	15	5
Abs		Hanging Leg Raise	30 sec	99	3
Abs		Hanging Leg Raise with a Twist	30 sec	99	3
Abs		Russian Twist	30 sec	15	3
Back		Chin-Up	60 sec	99	3
Back		V Bar Pull Down	60 sec	10	3
Back		Barbell Reverse Grip Bent Over Row	60 sec	10	3
Back		Straight Arm Push Down	60 sec	10	3
Biceps		Barbell Wide Grip Standing Biceps Curl	60 sec	10	3
Biceps		Cross Body Hammer Curl	60 sec	10	3
Biceps		Dumbbell One Arm Zottman Preacher Curl	60 sec	10	3
Cardio		Elliptical Training	0 min	N/A	N/A

Wednesday

(A) Shoulders, Triceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	25 sec	8	3
Back		Pull down	25 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Triceps		Seated Triceps Press	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	10	3
Abs		Cable Crunch	15 sec	25	4
Cardio		Treadmill Running	25 min	N/A	N/A
Abs		Alternate Heel Touchers	15 sec	25	4

Wednesday

(B) Shoulders, Triceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Cable Crunch	15 sec	25	4
Abs		Alternate Heel Touchers	15 sec	25	4
Shoulders		Barbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Shoulders		Barbell Up Right Row	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Triceps		Dip Machine	60 sec	10	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	10	3
Cardio		HIIT	0 sec	1	1

Thursday

(A) Lower Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	25 sec	8	4
Back		Pullups	60 sec	10	3
Chest		Machine Incline Chest Press	25 sec	8	3
Shoulders		Machine Shoulder Press	25 sec	8	3
Back		Barbell Deadlift	90 sec	10	3
Back		Pull down	25 sec	8	3
Back		One-Arm Dumbell Row	60 sec	10	3
Biceps		Dumbbell Preacher Curl	60 sec	10	3
Biceps		EZ-Bar Curl	60 sec	10	3
Biceps		Dumbbell Zottman Curl	60 sec	10	3
Cardio		Treadmill Running	25 min	N/A	N/A
Triceps		Seated Triceps Press	25 sec	8	3

Thursday

(B) Lower Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	10	3
Back		Barbell Deadlift	90 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Biceps		Dumbbell Concentration Curls	60 sec	10	3
Biceps		EZ-Bar Curl	60 sec	10	3
Biceps		Standing Biceps Cable Curl	60 sec	10	3
Cardio		Elliptical Training	60 min	N/A	N/A

Friday

(A) Legs and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Garhammer Raise	30 sec	15	5
Abs		Hanging Leg Raise	30 sec	99	3
Abs		Hanging Leg Raise with a Twist	30 sec	99	3
Abs		Russian Twist	30 sec	15	3
Upper Legs		Barbell Front Squat	120 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Seated Leg Curl	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3

Friday

(B) Legs and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Garhammer Raise	30 sec	15	5
Abs		Hanging Leg Raise	30 sec	99	3
Abs		Hanging Leg Raise with a Twist	30 sec	99	3
Abs		Russian Twist	30 sec	15	3
Upper Legs		Barbell Squat	120 sec	10	3
Upper Legs		Dumbbell Lunges	60 sec	10	3
Upper Legs		Seated Leg Curl	60 sec	10	3
Upper Legs		Standing Leg Curl	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3

Disclaimer

The information contained in this page was posted by user: phawk1969 on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications