Beast 4 Day Plan - JEFIT

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Beast 4 Day Plan - JEFIT

Beast 4 Day Plan banner

Beast 4 Day Plan

AUDIO TIP

Bulking

Advanced

Dumbbell

Plan Details

The Beast 4 Day Plan routine by mohammed.elshewy is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Tue

Workout 3 (Shoulders & Arms)

Est. 0 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15,12,8,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15,12,8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 15,12,8,8 Reps

Ez bar underhand press Demonstration

Ez bar underhand press

3 Sets x 15,12,8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 15,12,8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 15,12,8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15,12,8,8 Reps

Dumbbell scap trap Demonstration

Dumbbell scap trap

3 Sets x 15,12,8 Reps

Sagi six-way Demonstration

Sagi six-way

2 Sets x 12,8 Reps

Reverse Crunch Demonstration

Reverse Crunch

2 Sets x 15 Reps

Sat

Workout 1 (Chest & Tri)

Est. 0 min

11 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15,12,8,8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15,12,8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15,12,8,8 Reps

Close grip press

3 Sets x 15,12,8 Reps

Partial chest fly Demonstration

Partial chest fly

3 Sets x 15,12,8 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 15,12,8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 15,12,8,8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15,12,8,8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 15,12,8 Reps

Bench Dip Demonstration

Bench Dip

1 Set

Seated Leg Tuck Demonstration

Seated Leg Tuck

1 Set

Sun

Workout 2 (Back & Bi)

Est. 0 min

11 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 15,12,8,8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 15,12,8,8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 15,12,8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15,12,8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 15,12,8 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

3 Sets

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 15,12,8,8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15,12,8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15,12,8,8 Reps

Cobra Demonstration

Cobra

2 Sets

Any

Full Body 2

Est. 0 min

8 exercises

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 5 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Plank Demonstration

Plank

5 Sets

Any

Full Body 3

Est. 0 min

7 exercises

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Plank Demonstration

Plank

5 Sets

Any

Full Body 1

Est. 0 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

5 Sets