Beast Mode - Summer 2014

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2 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beast Mode.

Monday/Wenesday/Friday with Alternates to keep muscles guessing.

Alt Chest and Back 8 exercises, 1 hr 25 mins

Elliptical Training	0x0 reps	rest: 5s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Machine Inner Chest Press	7x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Barbell Bent-Over Row	4x15 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s
Walking	0x0 reps	rest: 15s

Chest and Back 8 exercises, 1 hr 26 mins

Alt Shoulders and Legs 7 exercises, 59 mins

Shoulders and Legs 7 exercises, 1 hr 17 mins

Elliptical Training	0x0 reps	rest: 5s
Dumbbell Seated Side Lateral Raise	5x8 reps	rest: 60s
Dumbbell Seated Arnold Press	5x10 reps	rest: 60s
Cable Lateral Raise	3x15 reps	rest: 60s
Barbell Squat	5x20 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
Machine Leg Press	5x20 reps	rest: 60s

Alt Arms and Core 9 exercises, 1 hr 28 mins

Elliptical Training	0x0 reps	rest: 5s
Alternating Heel Touch	3x20 reps	rest: 60s
Barbell Curl	4x20 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x20 reps	rest: 60s
Dumbbell Seated Curl	4x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x6 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x6 reps	rest: 60s
Walking	0x0 reps	rest: 15s

Arms and Core 9 exercises, 1 hr 14 mins

Elliptical Training	0x0 reps	rest: 5s
Crunch	3x20 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x6 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x6 reps	rest: 60s
Walking	0x0 reps	rest: 15s