dossantos90

Aug 15th 2019

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Beast Mode Strength/Size

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 Days of weight training (perform 3 sets of 8-12 reps with an optional burnout set). 1 Cardio day. Perform Ab workouts to failure. Rest Sat/Sun. Stretching/Walking/Jogging/Elliptical or any light warm up before every workout and some ab work after every workout. Deadlifts/Squats/Shrugs/Chest presses can be done with barbell if available.

Chest/Triceps 13 exercises, 1 hr 24 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Back/Biceps 14 exercises, 1 hr 23 mins

Pull-Up	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Cable V Bar Pulldown	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

Legs 6 exercises, 37 mins

Smith Machine Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

Shoulders/Traps 8 exercises, 50 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s

Cardio/Abs 9 exercises, 1 hr 57 mins

Treadmill Running	1x0 reps	rest: 30s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Decline Crunch	3x30 reps	rest: 60s
Alternating Heel Touch	3x20 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Parallel Bar Hip Raise	3x20 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s