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Body Beast - Block 1 - Build
AUTOPLAY
Bulking
Beginner
Dumbbell
Plan Details
The Body Beast - Block 1 - Build routine by Djook is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Tris
Est. 72 min
11 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Close Grip Press
3 Sets x 12 Reps
Partial Chest Fly
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Tricep Pushups
4 Sets x 15 Reps
Chair Dips
1 Set x 60 Reps
In and Outs
1 Set x 60 Reps
Tue
Legs
Est. 48 min
9 exercises
Sumo Squat
4 Sets x 15 Reps
Alternating Lung
3 Sets x 15 Reps
Step-Up to Reverse Lunge
3 Sets x 15 Reps
Parallel Squat
3 Sets x 15 Reps
Bulgarian Squat
3 Sets x 15 Reps
Straight Leg Deadlift
3 Sets x 15 Reps
Single Leg Calf Raise
2 Sets x 30 Reps
Machine Seated Calf Raise
2 Sets x 30 Reps
In and Outs
2 Sets x 30 Reps
Wed
Back and Bis
Est. 69 min
11 exercises
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Pull-Over
4 Sets x 15 Reps
Pull-Up
4 Sets x 12 Reps
EZ Bar Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Reverse Fly
3 Sets x 15 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
1,1,2 Hammer Curl
3 Sets x 15 Reps
Neutral EZ Bar Curl
4 Sets x 15 Reps
Airplane Cobra
2 Sets x 30 Reps
Thu
Shoulders
Est. 54 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
EZ Bar Underhand Press
3 Sets x 15 Reps
1, 1, 2 Front Raise
3 Sets x 15 Reps
Rear Delt Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Scap Trap
4 Sets x 15 Reps
Sagi Six-Way
2 Sets x 15 Reps
Tuck & Roll
2 Sets x 15 Reps
Fri
Beast Cardio
Est. 40 min
12 exercises
Squat to Overhead Press + Hold
1 Set
Toe Tap
1 Set
Squat to Jump Squat + Hold
1 Set
Mountain Climber + Row + Plank
1 Set
Sumo Squat + Hold
1 Set
Weighted Burpee + Stretch
1 Set
Plyo Push-up + Hold
1 Set
Sumo Jump
1 Set
Squat To Upright Row + Hold
1 Set
Alt. Lunge Jumps + Hold
1 Set
Plank Press-Up + Hold
1 Set
Plank + Twist + Sprint
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
