Beast Mode

General

Advanced

Machine strength

Plan Details

The Beast Mode routine by Gmen44 is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.

Warrior

Routine detail

Any

I.Upperbody 2

Est. 92 min

14 exercises

Dumbbell One-Arm Tricep Kickback

4 Sets x 7 Reps

PULL UPS

4 Sets x 7 Reps

Dumbbell Incline Bench Press

4 Sets x 7 Reps

Dumbbell Seated Bicep Curl

4 Sets x 7 Reps

EZ Bar Curl

4 Sets x 7 Reps

Smith Machine Decline Bench Press (Close Grip)

4 Sets x 7 Reps

Barbell Incline Bench Press

4 Sets x 7 Reps

Cable Cross-Over

4 Sets x 7 Reps

LAT PULL DOWNS

4 Sets x 7 Reps

Cable Bicep Curl

4 Sets x 7 Reps

Machine Assisted Dip

4 Sets x 7 Reps

Preacher Curl Machine

4 Sets x 7 Reps

Barbell Row

4 Sets x 7 Reps

kneeling landslide press

4 Sets x 7 Reps

Any

G.Upperbody 1

Est. 97 min

14 exercises

Bench Dip

4 Sets x 7 Reps

Dumbbell Shoulder Shrug

4 Sets x 7 Reps

Dumbbell Tricep Extension

4 Sets x 7 Reps

Dumbbell Hammer Curl

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 7 Reps

Dumbbell Bench Press

4 Sets x 7 Reps

Barbell Preacher Curl

4 Sets x 7 Reps

Barbell Bench Press

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

Barbell Shrug

4 Sets x 7 Reps

Machine Incline Chest Press

4 Sets x 7 Reps

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Cable Dual Overhead Curl

4 Sets x 7 Reps

Cable Seated Row

4 Sets x 7 Reps

Any

B.Lowerbody 1

Est. 92 min

12 exercises

Treadmill Running

1 Set

Hip Extensions

4 Sets x 7 Reps

Dumbbell Lunge

4 Sets x 7 Reps

Plank

4 Sets

Barbell Front Squat

4 Sets x 7 Reps

Decline Crunch

4 Sets x 7 Reps

Machine Leg Press

4 Sets x 7 Reps

Machine Ab Crunch

4 Sets x 7 Reps

Smith Machine Bulgarian Split Squat

4 Sets x 7 Reps

Machine Seated Leg Curl

4 Sets x 7 Reps

Indoor Cycling

1 Set

Barbell Standing Calf Raise

4 Sets x 8 Reps

Any

D.Lowerbody 2

Est. 93 min

12 exercises

Treadmill Running

1 Set

Leg Raise

4 Sets x 7 Reps

Machine Leg Extension

4 Sets x 7 Reps

Hanging Leg Raise

4 Sets x 7 Reps

Weight Plate Rotation

4 Sets x 7 Reps

Smith Machine Squat

4 Sets x 7 Reps

Smith Machine Calf Raises

4 Sets x 7 Reps

Hack Squat

4 Sets x 7 Reps

Machine Seated Calf Raise

4 Sets x 7 Reps

Single-Leg Hack Squat

4 Sets x 7 Reps

Hack Calf Raise

4 Sets x 7 Reps

Indoor Cycling

1 Set

Any

K.Upperbody 3

Est. 107 min

14 exercises

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 8 Reps

Smith Machine Bench Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Machine Bench Press

4 Sets x 8 Reps

sng arm kneeling landslide press

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Any

A.Chest+Bicep 1-2

Est. 98 min

14 exercises

Cable Cross-Over

4 Sets x 8 Reps

Cable Dual Overhead Curl

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Smith Machine Decline Bench Press (Close Grip)

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Machine Incline Chest Press

4 Sets x 8 Reps

Preacher Curl Machine

4 Sets x 8 Reps

Any

C.Tricep+Shoulders

Est. 98 min

14 exercises

Bench Dip

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Machine Assisted Dip

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Barbell Behind the Back Shrug

4 Sets x 8 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Band Lateral Raise

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Smith Machine Rear Shoulder Press

4 Sets x 8 Reps

Any

E.Back+Abs

Est. 101 min

14 exercises

Leg Raise

4 Sets x 8 Reps

Hip Extensions

4 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Plank

4 Sets

Weighted Pull-Up

4 Sets x 8 Reps

LAT PULL DOWNS

4 Sets x 8 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Smith Machine Bent-Over Row

4 Sets x 8 Reps

Decline Crunch

4 Sets x 8 Reps

Cable Upper Row

4 Sets x 8 Reps

Weight Plate Russian Twist

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Any

F.Cardio

Est. 65 min

3 exercises

Treadmill Running

1 Set

Elliptical Training

1 Set

Stationary Bike

1 Set

Any

H.Calves+Hamstrings

Est. 86 min

11 exercises

Dumbbell Lunge

4 Sets x 8 Reps

Smith Machine Front Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Smith Machine Bulgarian Split Squat

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Calf Raise

4 Sets x 8 Reps

Smith Machine Squat

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Hack Calf Raise

4 Sets x 8 Reps

Hack Squat

4 Sets x 8 Reps

Any

J.Cardio+Abs

Est. 82 min

8 exercises

Treadmill Running

1 Set

Plank

4 Sets

Decline Crunch

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

Leg Raise

4 Sets x 8 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Weight Plate Rotation

4 Sets x 8 Reps

Indoor Cycling

1 Set

Beast Mode

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