sgorham925

Nov 25th 2016

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Beast Mode - Women (Lower & Upper Body)

DOWNLOADS/VIEWS: 25/2957

RATING: 75 (FROM 6 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout is for every other day with 8 different workout routines for muscle confusion. Ideal for Monday-Wednesday-Friday routines.

Focus is the lower body while not neglecting arms and back.

Lower Body Level 1 6 exercises, 33 mins

Kettlebell Goblet Squat	4x12 reps	rest: 30s
Machine Seated Leg Curl	2x6 reps	rest: 35s
Barbell Single-Leg Squat	2x4 reps	rest: 40s
Dumbbell Plie Squat	4x12 reps	rest: 30s
Machine Leg Curl (Prone)	2x6 reps	rest: 40s
Machine Seated Calf Raise	4x15 reps	rest: 35s

Back & Thighs Level 1 5 exercises, 24 mins

Cable Standing Leg Curl	4x6 reps	rest: 35s
Machine Leg Extension	2x8 reps	rest: 35s
Machine Back Extension	2x10 reps	rest: 35s
Cable V Bar Pulldown	2x8 reps	rest: 35s
Barbell Squat (Wide Stance)	4x8 reps	rest: 35s

Hips & Arms 6 exercises, 29 mins

Cable High Pulley Tricep Extension	2x10 reps	rest: 35s
Single-Leg Glute Bridge	4x6 reps	rest: 40s
Cable Reverse Curl	2x8 reps	rest: 30s
Cable Bicep Curl (Close Grip)	2x8 reps	rest: 30s
Cable Hip Abduction	4x6 reps	rest: 35s
Cable Leg Kickback	4x6 reps	rest: 35s

Lower Body Level 2 5 exercises, 32 mins

Dumbbell Reverse Lunge	4x6 reps	rest: 35s
Bodyweight Side Lunge	4x6 reps	rest: 35s
Barbell Single-Leg Squat	4x6 reps	rest: 35s
Dumbbell Step-Up	4x4 reps	rest: 35s
Machine Seated Calf Raise	4x15 reps	rest: 35s

Hips & Booty 4 exercises, 24 mins

Bodyweight Lunge	2x6 reps	rest: 35s
Barbell Glute Bridge	4x8 reps	rest: 35s
Barbell Squat (Wide Stance)	6x6 reps	rest: 35s
Barbell 1/2 Squat	4x6 reps	rest: 35s

Arm Day 6 exercises, 27 mins

Dumbbell Hammer Curl (Cross Body)	2x6 reps	rest: 35s
Dumbbell Tricep Extension	2x6 reps	rest: 35s
Dumbbell High Curl	4x6 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x6 reps	rest: 35s
Cable Reverse Curl	4x6 reps	rest: 35s
Cable Reverse Curl	2x6 reps	rest: 35s

Back & Thighs Level 2 4 exercises, 31 mins

Cable One-Arm Lat Pulldown	4x8 reps	rest: 35s
Barbell Decline Bench Lunge	4x6 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 35s
Barbell Hack Squat	4x6 reps	rest: 60s

Hips & Booty 4 exercises, 25 mins

Machine Single-Leg Press	4x6 reps	rest: 35s
Single-Leg Glute Bridge	4x6 reps	rest: 35s
Barbell Kneeling Squat	4x6 reps	rest: 35s
Barbell Bench Squat	4x8 reps	rest: 35s