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Body Beast Build
General
Beginner
Dumbbell
Plan Details
The Body Beast Build routine by RustyBrown is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and triceps
Est. 69 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
dumbbell partial chest fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
in and outs
1 Set x 8 Reps
Tue
Build Legs
Est. 71 min
9 exercises
sumo squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
parallel squat
3 Sets x 15 Reps
Bulgarian squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
in and outs
3 Sets x 15 Reps
Wed
Build back/bis
Est. 87 min
9 exercises
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable One-Arm Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Thu
Shoulders
Est. 65 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Fri
Abs
Est. 29 min
5 exercises
Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
