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Beast Mode AF
General
Intermediate
Machine strength
Plan Details
The Beast Mode AF routine by mavery is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a routine designed to help you build/gain clean and lean muscle through high volume training. The length of performing this routine will last around 1 - 3 months depending on if you follow through with the amount of days you should do as well as keeping up with intensity and your diet. In this routine you will be training 6 days a week, using major muscle building exercises to stimulate growth and high reps to help burn calories for a defined/cut look. On Mondays and Thursdays you will be targeting the leg muscle and performing such exercises like the barbell squat, barbell deadlift to strengthen the thighs and calf workouts to increase size. For Tuesdays the main focus will be strengthening the shoulders. Wednesdays will be used to work the chest and back as well as Saturdays. Fridays are designated to work the arms, biceps and triceps, through various push, pull and isolation exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. ***************** Notes ********************* Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.
Routine detail
Mon
Legs
Est. 29 min
9 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Lunge
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Jump Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Snatch
3 Sets x 10 Reps
Straddle Stretch
3 Sets x 10 Reps
Tue
Chest and Back
Est. 17 min
10 exercises
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Dip
4 Sets x 14,12,10,8 Reps
Pull-Up
4 Sets x 14,12,10,8 Reps
Barbell Bench Press
4 Sets x 14,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Cable Cross-Over
4 Sets x 14,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14,12,10,8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 14,12,10,8 Reps
Cable Lower Chest Raise
4 Sets x 14,12,10,8 Reps
Wed
Shoulders & Abs
Est. 31 min
11 exercises
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,12,10,8 Reps
Barbell Shrug
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Bent-Over Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 14,12,10,8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
3 Sets x 10 Reps
Medicine Ball Rotation
3 Sets x 10 Reps
Thu
Biceps and Triceps
Est. 58 min
11 exercises
Barbell Curl
4 Sets x 14 Reps
Barbell Tricep Extension
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
Dumbbell Tricep Extension
4 Sets x 14 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Fri
Legs
Est. 25 min
9 exercises
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Machine Seated Calf Raise
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Machine Leg Press
4 Sets x 14,12,10,8 Reps
Calf Press On Leg Press
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Mountain Climber
3 Sets x 10 Reps
Barbell Clean Pull
3 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
