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Beast Mode - Summer 2014
Cutting
Advanced
Dumbbell
Plan Details
The Beast Mode - Summer 2014 routine by sirlachdog is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Beast Mode. Monday/Wenesday/Friday with Alternates to keep muscles guessing.
Routine detail
Mon
Chest and Back
Est. 87 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
7 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Walking
1 Set
Mon
Alt Chest and Back
Est. 86 min
8 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Inner Chest Press
7 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Walking
1 Set
Wed
Shoulders and Legs
Est. 78 min
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Side Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Barbell Squat
5 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 20 Reps
Wed
Alt Shoulders and Legs
Est. 60 min
7 exercises
Elliptical Training
1 Set
Barbell Seated Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Fri
Alt Arms and Core
Est. 89 min
9 exercises
Elliptical Training
1 Set
Alternating Heel Touch
3 Sets x 20 Reps
Barbell Curl
4 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6 Reps
Walking
1 Set
Fri
Arms and Core
Est. 75 min
9 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 6 Reps
Walking
1 Set
