djasap
RETURN OF THE BEAST - AFTER AT
General
Advanced
Machine strength
Plan Details
The RETURN OF THE BEAST - AFTER AT routine by djasap is a 4 day workout plan. It is a advanced level plan to achieve general fitness goals.
Mon
Tue
Fri
Sun
TRICEP/ FOREARMs/Bicep/ legs /abs
Est time: 240 min
18 exercises
Dip
Triceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Kickback
Triceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Machine Dip
Triceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Wrist Curl (Posterior)
Forearms
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Wrist Curl (Pronated)
Forearms
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Cable Reverse Curl
Biceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Cable Bicep Curl (Close Grip)
Biceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Concentration Curl
Biceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Barbell 1/2 Squat
Upper Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Power Jerk
Upper Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Decline Crunch
Abs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Step Machine
Cardio
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Treadmill Running
Cardio
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
