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RETURN OF THE BEAST - AFTER AT
General
Advanced
Machine strength
Plan Details
The RETURN OF THE BEAST - AFTER AT routine by djasap is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
TRICEP/ FOREARMs/Bicep/ legs /abs
Est. 240 min
18 exercises
Treadmill Running
6 Sets
Barbell Bench Press (Close Grip)
6 Sets x 10 Reps
Machine Dip
6 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 10 Reps
Dumbbell Incline Curl
6 Sets x 10 Reps
Barbell Power Jerk
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Decline Crunch
6 Sets x 10 Reps
Step Machine
6 Sets
Dip
6 Sets x 10 Reps
Dumbbell Alternating Kickback
6 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
6 Sets x 10 Reps
Cable Reverse Curl
6 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Barbell 1/2 Squat
6 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Tue
CHEST--/ BACK--SHOULDER// calves
Est. 240 min
15 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Deadlift
6 Sets x 10 Reps
Machine Shoulder Press
6 Sets x 10 Reps
Dumbbell Upright Row
6 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Treadmill Running
6 Sets
Barbell Decline Pullover
6 Sets x 10 Reps
Cable Mid Chest Crossover
6 Sets x 10 Reps
Barbell Row
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Leverage Shoulder Press
6 Sets x 10 Reps
Machine Calf Press
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Boxing
6 Sets
Fri
CHeST/ TRICEP / BACK /legs /abs
Est. 184 min
15 exercises
Dumbbell One-Arm Hammer Press
6 Sets x 10 Reps
Leverage Incline Chest Press
6 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 10 Reps
Barbell Bent-Over Row
6 Sets x 10 Reps
Barbell Good Morning
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Air Bike
6 Sets x 10 Reps
Machine Dip
6 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 10 Reps
Barbell Deadlift
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Ab Draw Leg Slide
6 Sets x 10 Reps
Sun
CHest (heavy) -TRICEP- forearm -/ Abs / legs
Est. 240 min
22 exercises
Dumbbell Tricep Extension (Supine)
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Modified Push-Up to Forearms
6 Sets x 10 Reps
Hanging Leg Raise
6 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Calf Press
6 Sets x 10 Reps
Treadmill Running
6 Sets
Barbell Incline Bench Press
6 Sets x 10 Reps
Push-Up
6 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Machine Dip
6 Sets x 10 Reps
Weight Plate Pinch
6 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
6 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 10 Reps
Barbell Seated Twist
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Leverage Shoulder Press
6 Sets x 10 Reps
Barbell Decline Bench Press
6 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 10 Reps
