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GOING BEAST MODE
General
Advanced
None
Plan Details
The GOING BEAST MODE routine by RikiRussell is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full range of motion is important in these exercise. Fast, explosive positive slow and controlled negative . great for progressive overload 6 reps or less drop the weight for next set 8 reps stay at weight range for next set and next day you hit it (eg:chest day ). 10 reps , stay at weight for next sets , plan for increasing on next day ypu hit it , 12 or more increase the weight for next sets and next time you hit it increasing range between 1.25kg to 2.5kg. DO NOT! increase the weight if you are not getting full range of motion with correct tempo doing this increases the risk of injury.
Routine detail
Mon
BACK/BICEP/FORAM
Est. 111 min
12 exercises
Barbell Bent-Over Row
6 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Iso Lateral High Row
6 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
hammer position wrist twists
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Weighted Side Bend
8 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Machine Seated Row
8 Sets x 8 Reps
Tue
REST
Est. 0 min
0 exercises
This day is empty
Wed
LEG&SHOULDERS
Est. 167 min
16 exercises
Machine Seated Calf Raise
6 Sets x 8 Reps
Machine Single-Leg Extension
8 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Single-Leg Calf Press
8 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Leverage Shoulder Press
6 Sets x 8 Reps
Cable Rear Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Cable Front Raise
10 Sets x 8 Reps
Leverage Machine Shrug
5 Sets x 8 Reps
Single arm rear delt fly (side sit )
6 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
6 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Thu
CHEST&TRIS
Est. 112 min
10 exercises
Barbell Bench Press
5 Sets x 8 Reps
Machine Bench Press
8 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
12 Sets x 8 Reps
Dip
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Weighted Side Bend
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Fri
BACK&BI'S
Est. 122 min
11 exercises
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Cable One-Arm Lat Pulldown
8 Sets x 8 Reps
Machine Iso Lateral High Row
10 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
10 Sets x 8 Reps
hammer position wrist twists
4 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Sat
LEGS&ABS
Est. 115 min
11 exercises
Barbell Standing Calf Raise
6 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Single-Leg Calf Press
8 Sets x 8 Reps
Machine Single-Leg Extension
8 Sets x 8 Reps
Back Hyperextension
6 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
6 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Sun
CHST/TRI/SHOULD
Est. 115 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Straight Arm Crossover
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
12 Sets x 8 Reps
Cable Rear Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
12 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
