Beast Mode - Summer 2014 - JEFIT

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Beast Mode - Summer 2014 - JEFIT

Beast Mode - Summer 2014 banner

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 Demonstration

Elliptical Training

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

7 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Walking Demonstration

Walking

1 Set

Mon

Alt Chest and Back

Est. 86 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

7 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Walking Demonstration

Walking

1 Set

Wed

Shoulders and Legs

Est. 78 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 20 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 20 Reps

Wed

Alt Shoulders and Legs

Est. 60 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Seated Press Demonstration

Barbell Seated Press

4 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Barbell Bench Squat Demonstration

Barbell Bench Squat

3 Sets x 20 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 20 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 20 Reps

Fri

Alt Arms and Core

Est. 89 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 20 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 6 Reps

Walking Demonstration

Walking

1 Set

Fri

Arms and Core

Est. 75 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 6 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

4 Sets x 6 Reps

Walking Demonstration

Walking

1 Set