Beast it!

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Beast it!

Shared By : amsmith1988

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 1 / 207

Average Rating

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Description

Monday

Chest/Bis

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	6	3
Chest		Barbell Decline Bench Press	60 sec	6	3
Chest		Barbell Incline Bench Press	60 sec	6	3
Chest		Cable Cross Over	30 sec	6	4
Chest		Dumbbell Bench Press	45 sec	8	3
Chest		Dumbbell Fly	45 sec	8	3
Chest		Dumbbell Incline Bench Press	45 sec	8	3
Chest		Dumbbell Incline Fly	45 sec	8	3
Biceps		Barbell Drag Curl	30 sec	6	4
Biceps		Preacher Curl	45 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	30 sec	6	3
Biceps		Standing One-Arm Dumbbell Curl Over Incline Bench	30 sec	8	3
Biceps		Cable Preacher Curl	45 sec	8	3
Biceps		Cable Standing One Arm Bicep Curl	45 sec	8	3
Cardio		Running	0 min	N/A	N/A
Back		Pullups	0 sec	1	1

Tuesday

Legs/Tris

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	6	3
Upper Legs		Leg Press	45 sec	6	5
Upper Legs		Leg Extensions	45 sec	6	5
Upper Legs		Lying Leg Curls	45 sec	6	5
Lower Legs		Standing Calf Raises	30 sec	6	4
Upper Legs		Thigh Abductor	30 sec	6	5
Upper Legs		Thigh Adductor	30 sec	6	5
Upper Legs		Dumbbell Walking Lunges	60 sec	10	3
Triceps		EZ Bar Triceps Extension	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	30 sec	6	4
Triceps		Cable One Arm Tricep Extension	30 sec	6	4
Triceps		Weighted Bench Dip	45 sec	10	5
Triceps		Dumbbell Standing Triceps Extension	30 sec	6	3
Triceps		Dumbbell Standing One Arm Triceps Extension	30 sec	6	3
Triceps		Tricep Dumbbell Kickback	30 sec	8	3
Triceps		Machine Triceps Extension	45 sec	6	3
Cardio		Stationary Bike	0 min	N/A	N/A

Wednesday

Back/Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	6	3
Back		Barbell Deadlift	60 sec	6	3
Back		Cable Seated Row	30 sec	6	4
Back		Wide-Grip Pulldown Behind The Neck	30 sec	6	4
Back		Back Extensions - Hyperextensions	30 sec	12	4
Back		Bent Arm One Arm Long Bar Row	60 sec	6	3
Shoulders		Standing Military Press	60 sec	6	3
Shoulders		Barbell Up Right Row	60 sec	6	3
Shoulders		Dumbbell Shoulder Press	45 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	30 sec	8	4
Shoulders		Dumbbell Rear Delt Row	30 sec	8	3
Shoulders		plate workout	30 sec	10	3
Cardio		Running	0 min	N/A	N/A
Back		Pullups	0 sec	1	1

Thursday

Chest/Bis 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	6	3
Chest		Barbell Decline Bench Press	60 sec	6	3
Chest		Barbell Incline Bench Press	60 sec	6	3
Chest		Cable Cross Over	30 sec	6	4
Chest		Dumbbell Bench Press	45 sec	8	3
Chest		Dumbbell Fly	45 sec	8	3
Chest		Dumbbell Incline Bench Press	45 sec	8	3
Chest		Dumbbell Incline Fly	45 sec	8	3
Biceps		Drag Curl	30 sec	6	4
Biceps		Preacher Curl	45 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	30 sec	6	3
Biceps		Standing One-Arm Dumbbell Curl Over Incline Bench	30 sec	8	3
Biceps		Cable Preacher Curl	45 sec	8	3
Biceps		Cable Standing One Arm Bicep Curl	45 sec	8	3
Cardio		Swimming	60 min	N/A	N/A

Friday

Legs/Tris 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	6	3
Upper Legs		Leg Press	45 sec	6	5
Upper Legs		Leg Extensions	45 sec	6	5
Upper Legs		Lying Leg Curls	45 sec	6	5
Lower Legs		Standing Calf Raises	30 sec	6	4
Upper Legs		Thigh Abductor	30 sec	6	5
Upper Legs		Thigh Adductor	30 sec	6	5
Upper Legs		Dumbbell Walking Lunges	60 sec	10	3
Triceps		EZ Bar Triceps Extension	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	30 sec	6	4
Triceps		Cable One Arm Tricep Extension	30 sec	6	4
Triceps		Weighted Bench Dip	45 sec	10	5
Triceps		Dumbbell Standing Triceps Extension	30 sec	6	3
Triceps		Dumbbell Standing One Arm Triceps Extension	30 sec	6	3
Triceps		Tricep Dumbbell Kickback	30 sec	8	3
Triceps		Machine Triceps Extension	45 sec	6	3
Cardio		Running	0 min	N/A	N/A
Back		Pullups	0 sec	1	1

Saturday

Back/Shoulders 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	6	3
Back		Barbell Deadlift	60 sec	6	3
Back		Cable Seated Row	30 sec	6	4
Back		Wide-Grip Pulldown Behind The Neck	30 sec	6	4
Back		Back Extensions - Hyperextensions	30 sec	12	5
Back		Bent Arm One Arm Long Bar Row	60 sec	6	3
Shoulders		Standing Military Press	60 sec	6	3
Shoulders		Barbell Up Right Row	60 sec	6	3
Shoulders		Dumbbell Shoulder Press	45 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	30 sec	8	4
Shoulders		Dumbbell Rear Delt Row	30 sec	8	3
Shoulders		plate workout	30 sec	10	3
Cardio		Stationary Bike	0 min	N/A	N/A

Sunday

Rest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Swimming	0 min	N/A	N/A

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