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Body Beast - Build
General
Beginner
Dumbbell
Plan Details
The Body Beast - Build routine by spencermcpa is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
6 Beast: Abs
Est. 0 min
10 exercises
Crunch
1 Set x 20 Reps
Russian Twist
1 Set x 20 Reps
Hip Up
1 Set x 20 Reps
Crossed Tuck-In
1 Set x 20 Reps
Cobra
1 Set
Spiderman Crunch
1 Set x 10 Reps
Bucket Drop
1 Set x 10 Reps
One Arm Open Plank
1 Set x 10 Reps
Windshield Wiper
1 Set x 20 Reps
Beast Abs
1 Set
Any
2 P90X Kempo X
Est. 0 min
1 exercise
Boxing
3 Sets
Any
1 Build: Chest & Tris
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,8 Reps
Close-Grip Dumbbell Press
3 Sets x 15,12,8 Reps
Partial Chest Fly
3 Sets x 15,12,8 Reps
Decline Push-Up
3 Sets x 15,12,8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15,12,8,8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,8,8 Reps
Tricep Push-Up
4 Sets x 15,12,8,8 Reps
Bench Dip
1 Set x 8 Reps
Seated Bench Leg Pull-In
1 Set x 8 Reps
Any
8 Build: Shoulders
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15,12,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,8 Reps
Dumbbell Upright Row
4 Sets x 15,12,8,8 Reps
EZ Bar Underhand Press
3 Sets x 15,12,8 Reps
Dumbbell 1,1,2 Raise (Hammer Style)
3 Sets x 15,12,8 Reps
Dumbbell Seated Bent-Over Rear Delt Raise
3 Sets x 15,12,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,8,8 Reps
Dumbbell Scrap Trap
4 Sets x 15,12,8,8 Reps
Sagi Six-Way
2 Sets x 12,8 Reps
Tuck and Roll
2 Sets x 12,8 Reps
Any
6 Beast: Cardio
Est. 0 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
Alternate Lunge Jumps + Hold
1 Set
Plank Press-Up + Hold
1 Set
Plank + Twist + Sprint
1 Set
Any
7 P90x Yoga
Est. 0 min
1 exercise
Yoga
3 Sets
Any
5 Build: Back & Bis
Est. 0 min
11 exercises
Dumbbell Deadlift
4 Sets x 15,12,8,8 Reps
Dumbbell Pull Over
4 Sets x 15,12,8,8 Reps
Pull-Up
4 Sets x 15,12,8,8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,8 Reps
Dumbbell Seated Reverse Fly
3 Sets x 15,12,8 Reps
Chin-Up (Close Grip)
3 Sets
Dumbbell Seated Bicep Curl
4 Sets x 15,12,8,8 Reps
Dumbbell Seated 1,1,2 Hammer Curl
3 Sets x 15,12,8 Reps
EZ Bar Curl
1 Set
Airplane Cobra
2 Sets x 8 Reps
Any
3 Build: Legs
Est. 0 min
9 exercises
Dumbbell Sumo Squat
4 Sets x 15,12,8,8 Reps
Dumbbell Lunge
3 Sets x 15,12,8 Reps
Dumbbell Step-Up to Reverse Lunge
3 Sets x 15,12,8 Reps
Dumbbell Squat
3 Sets x 15,12,8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 15,12,8 Reps
Straight Leg Deadlift
3 Sets x 15,12,8 Reps
Single Leg Calf Raise
2 Sets
Dumbbell Seated Calf Raise
2 Sets
Seated Bench Leg Pull-In
2 Sets
Any
4 P90X Stretch
Est. 0 min
2 exercises
Sun Salutation
3 Sets x 8 Reps
Stability Ball Neck Extension
3 Sets
