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Beast Mode Strength/Size
General
Intermediate
Machine strength
Plan Details
The Beast Mode Strength/Size routine by doslifts is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 Days of weight training (perform 3 sets of 8-12 reps with an optional burnout set). 1 Cardio day. Perform Ab workouts to failure. Rest Sat/Sun. Stretching/Walking/Jogging/Elliptical or any light warm up before every workout and some ab work after every workout. Deadlifts/Squats/Shrugs/Chest presses can be done with barbell if available.
Routine detail
Mon
Chest/Triceps
Est. 84 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Tue
Back/Biceps
Est. 83 min
14 exercises
Pull-Up
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Wed
Legs
Est. 38 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Shoulders/Traps
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press - Palms In
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Fri
Cardio/Abs
Est. 118 min
9 exercises
Treadmill Running
1 Set
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Decline Crunch
3 Sets x 30 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Elliptical Training
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
