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Beast Workout
General
Intermediate
Machine strength
Plan Details
The Beast Workout routine by nfs.walid is a 15 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs & Abs
Est. 51 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 2
Shoulder & Traps
Est. 52 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 4
Back & Triceps
Est. 71 min
9 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Day 5
Chest & Biceps
Est. 80 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Day 6
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Shoulder & Traps
Est. 53 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 9
Rest
Est. 0 min
0 exercises
This day is empty
Day 10
Legs & Abs
Est. 53 min
8 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
Day 11
Back & Triceps
Est. 75 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 12
Chest & Biceps
Est. 77 min
10 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 13
Cardio
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Legs & Abs
Est. 64 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Decline Bench Knee Raise
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
