Beyond failure - Beast Mode
Bulking
Intermediate
Dumbbell
Plan Details
The Beyond failure - Beast Mode routine by abe_rawat is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a workout plan i designed by studying and applying the techniques of training to failure (H.I.T, a.k.a. High Intensity Training), made famous by legends like Mike Mentzer, Arthur Jones, Dorian Yates and many more. The workouts are usually short and intense, no more than an hour. Each bodypart is hit once every 6-7 days but the low frequency is compensated by the intensity of the workout. Each exercise comprises of 2 warm up sets of increasing intensity and one final working set of 6-8 reps to Eccentric failure or till the assistance provided by the workout partner becomes the only driving force to raise the weight. Run this program for 4 weeks then take a Back-Off week, where you reduce the intensity and load to give your body, central nervous system and muscular system, a "break", to recuperate.
Routine detail
Mon
Chest and biceps
Est. 35 min
5 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Tue
Delts and triceps
Est. 31 min
6 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Wed
Back and Rear Delts
Est. 36 min
5 exercises
Dumbbell Pullover
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Thu
Legs
Est. 34 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Wall sit
3 Sets
Donkey Calf Raise
3 Sets x 10 Reps
