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Blake's Beast Training

Shared By : blakerogers

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 265 / 2405

Average Rating

68

Based upon 19 vote(s)

 

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Description

You want to be a beast? You have to lift and eat like one. If your focus is for size on this program, eat enough to gain. If your focus is for trimming some fat or increasing definition eat 300-400 calories above your BMR on your workout days, and 200-250 above your BMR on rest days. Make sure to get a walk or some light cardio.
 
Monday Chest & Bi's
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Decline Bench Press 60 sec 8 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

 Dumbbell Fly 60 sec 8 3 Progress Chart

Biceps

 Dumbbell Concentration Curls 60 sec 8 5 Progress Chart

Biceps

 Barbell Curl 60 sec 8 3 Progress Chart
Tuesday Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Dumbbell Pullover 60 sec 8 5 Progress Chart

Back

 Close-Grip Front Lat Pulldown 60 sec 8 4 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 3 Progress Chart

Back

 Wide Grip Cable Row 60 sec 8 3 Progress Chart

Back

 Barbell Deadlift 60 sec 8 4 Progress Chart
Wednesday Cardio & Abs
Thursday Delts & Triceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Reverse Flyes 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

 Dumbbell Front Raise 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Up Right Row 60 sec 15 3 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

 Barbell Lying Triceps Press 60 sec 8 3 Progress Chart

Triceps

 Seated Triceps Press 60 sec 8 3 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 8 4 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

 Hack Squat 60 sec 8 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 4 Progress Chart

Upper Legs

 Stiff Leg Deadlift 60 sec 8 3 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 8 3 Progress Chart
Disclaimer
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