Updated: New Year "Beast" Workout-Getting Ripped in 2019
Shared By : geoffwtraveller1 VIP
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 312

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Description

The goal of this Intense, rotating day routine is to gain the maximum amount of muscle while reducing fat.

Complete Days 1 through 8, then start back at Day 1. Complete 3 full rotations of Days1-8 for a total of 24 exercises.

Suggested Workout Days: Monday, Wednesday and Saturday.

At the conclusion of the program you should feel more confident and look Ripped! Get Grinding!!!

This original workout has been created by G. Davis (geoffwtraveller1) on 01/07/2019.

Day 1 Day 1: Heavy Chest/Arms Focus
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 8 1 Progress Chart

Chest

Dumbbell Incline Fly With A Twist Dumbbell Incline Fly With A Twist 0 sec 8 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly With A Twist Dumbbell Incline Fly With A Twist 0 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 0 sec 12 1 Progress Chart

Shoulders

Kettlebell Sumo High Press Kettlebell Sumo High Press 60 sec 8 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 0 sec 12 2 Progress Chart

Shoulders

Kettlebell Sumo High Press Kettlebell Sumo High Press 60 sec 8 2 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 0 sec 12 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 0 sec 12 2 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 2 Progress Chart

Triceps

Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 0 sec 8 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 90 sec 8 1 Progress Chart

Triceps

Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 0 sec 8 2 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 2 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 90 sec 8 2 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 0 sec 8 1 Progress Chart

Biceps

Dumbbell Prone Incline Hammer Curl Dumbbell Prone Incline Hammer Curl 30 sec 8 1 Progress Chart

Biceps

Dumbbell High Curl Dumbbell High Curl 60 sec 8 1 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 0 sec 8 2 Progress Chart

Biceps

Dumbbell Prone Incline Hammer Curl Dumbbell Prone Incline Hammer Curl 30 sec 8 2 Progress Chart

Biceps

Dumbbell High Curl Dumbbell High Curl 60 sec 8 2 Progress Chart
Day 2 Day 2: Heavy Leg Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 0 sec 8 1 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 90 sec 8 1 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 0 sec 8 2 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 90 sec 8 2 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 90 sec 8 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 20 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 1 Progress Chart

Upper Legs

Leg Press Machine With Narrow Stance Leg Press Machine With Narrow Stance 90 sec 8 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 2 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 90 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 0 sec Undefined 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 90 sec 8 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 90 sec 8 2 Progress Chart

Upper Legs

Kettlebell One Arm Overhead Squat Kettlebell One Arm Overhead Squat 90 sec 8 2 Progress Chart

Biceps

Dumbbell Forward Lunge with Bicep Curl Dumbbell Forward Lunge with Bicep Curl 90 sec 8 2 Progress Chart

Triceps

Dumbbell Forward Lunge Triceps Extension Dumbbell Forward Lunge Triceps Extension 90 sec 8 2 Progress Chart
Day 3 Day 3: Heavy Shoulders and Back
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 0 sec 8 1 Progress Chart

Shoulders

Dumbbell Reverse Flyes With External Rotation Dumbbell Reverse Flyes With External Rotation 60 sec 8 1 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 0 sec 8 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes With External Rotation Dumbbell Reverse Flyes With External Rotation 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 8 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 8 1 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 8 2 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 8 1 Progress Chart

Back

Dumbbell Palm Rotational Row Dumbbell Palm Rotational Row 0 sec 8 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 8 3 Progress Chart

Back

Dumbbell Palm Rotational Row Dumbbell Palm Rotational Row 45 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 0 sec 8 2 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 45 sec 8 2 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 0 sec 10 1 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 45 sec 8 1 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 0 sec 10 2 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 45 sec 8 2 Progress Chart

Triceps

Dumbbell One Arm Supinated Triceps Extension Dumbbell One Arm Supinated Triceps Extension 0 sec 8 2 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 0 sec 8 2 Progress Chart

Biceps

Dumbbell One Arm Hammer Preacher Curl Dumbbell One Arm Hammer Preacher Curl 60 sec 8 2 Progress Chart
Day 4 Day 4: Full Body-Exercise Ball, Bodyweight, Kettlebells
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternating Seated Bicep Curl on Exercise Ball Dumbbell Alternating Seated Bicep Curl on Exercise Ball 30 sec 8 3 Progress Chart

Biceps

Dumbbell One Arm Seated Bicep Curl on Exercise Ball Dumbbell One Arm Seated Bicep Curl on Exercise Ball 60 sec 8 3 Progress Chart

Chest

Dumbbell Pullover on Exercise Ball Dumbbell Pullover on Exercise Ball 60 sec 8 3 Progress Chart

Chest

Dumbbell Press on Exercise Ball Dumbbell Press on Exercise Ball 30 sec 8 3 Progress Chart

Chest

Dumbbell Fly on Exercise Ball Dumbbell Fly on Exercise Ball 60 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 30 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 30 sec 8 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 8 3 Progress Chart

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raises on Exercise Ball Dumbbell Lateral Raises on Exercise Ball 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Shoulder Press on Exercise Ball Dumbbell Seated Shoulder Press on Exercise Ball 60 sec 8 3 Progress Chart

Back

Dumbbell Prone Alternating Rear Delt Row on Exercise Ball Dumbbell Prone Alternating Rear Delt Row on Exercise Ball 30 sec 8 3 Progress Chart
Day 5 Day 5: Heavy Chest/Arms Focus
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 8 1 Progress Chart

Chest

Dumbbell Incline Fly With A Twist Dumbbell Incline Fly With A Twist 0 sec 8 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly With A Twist Dumbbell Incline Fly With A Twist 0 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 0 sec 12 1 Progress Chart

Shoulders

Kettlebell Sumo High Press Kettlebell Sumo High Press 60 sec 8 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 0 sec 12 2 Progress Chart

Shoulders

Kettlebell Sumo High Press Kettlebell Sumo High Press 60 sec 8 2 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 0 sec 12 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 0 sec 12 2 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 2 Progress Chart

Triceps

Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 0 sec 8 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 90 sec 8 1 Progress Chart

Triceps

Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 0 sec 8 2 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 2 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 90 sec 8 2 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 0 sec 8 1 Progress Chart

Biceps

Dumbbell Prone Incline Hammer Curl Dumbbell Prone Incline Hammer Curl 30 sec 8 1 Progress Chart

Biceps

Dumbbell High Curl Dumbbell High Curl 60 sec 8 1 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 0 sec 8 2 Progress Chart

Biceps

Dumbbell Prone Incline Hammer Curl Dumbbell Prone Incline Hammer Curl 30 sec 8 2 Progress Chart

Biceps

Dumbbell High Curl Dumbbell High Curl 60 sec 8 2 Progress Chart
Day 6 Day 6: Heavy Leg Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 0 sec 8 1 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 90 sec 8 1 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 0 sec 8 2 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 90 sec 8 2 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 90 sec 8 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 20 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 1 Progress Chart

Upper Legs

Leg Press Machine With Narrow Stance Leg Press Machine With Narrow Stance 90 sec 8 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 2 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 90 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 0 sec Undefined 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 90 sec 8 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 90 sec 8 2 Progress Chart

Upper Legs

Kettlebell One Arm Overhead Squat Kettlebell One Arm Overhead Squat 90 sec 8 2 Progress Chart

Biceps

Dumbbell Forward Lunge with Bicep Curl Dumbbell Forward Lunge with Bicep Curl 90 sec 8 2 Progress Chart

Triceps

Dumbbell Forward Lunge Triceps Extension Dumbbell Forward Lunge Triceps Extension 90 sec 8 2 Progress Chart
Day 7 Day 7: Heavy Shoulders and Back
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 0 sec 8 1 Progress Chart

Shoulders

Dumbbell Reverse Flyes With External Rotation Dumbbell Reverse Flyes With External Rotation 60 sec 8 1 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 0 sec 8 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes With External Rotation Dumbbell Reverse Flyes With External Rotation 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 8 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 8 1 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 8 2 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 8 1 Progress Chart

Back

Dumbbell Palm Rotational Row Dumbbell Palm Rotational Row 0 sec 8 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 8 2 Progress Chart

Back

Dumbbell Palm Rotational Row Dumbbell Palm Rotational Row 45 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 2 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 0 sec 8 1 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 0 sec 8 2 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 45 sec 8 2 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 0 sec 8 2 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 45 sec 8 1 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 0 sec 10 2 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 45 sec 8 2 Progress Chart

Triceps

Dumbbell One Arm Supinated Triceps Extension Dumbbell One Arm Supinated Triceps Extension 0 sec 8 2 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 0 sec 8 2 Progress Chart

Biceps

Dumbbell One Arm Hammer Preacher Curl Dumbbell One Arm Hammer Preacher Curl 60 sec 8 2 Progress Chart
Day 8 Day 8: Full Body-Exercise Ball, Bodyweight, Kettlebells
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternating Seated Bicep Curl on Exercise Ball Dumbbell Alternating Seated Bicep Curl on Exercise Ball 30 sec 8 3 Progress Chart

Biceps

Dumbbell One Arm Seated Bicep Curl on Exercise Ball Dumbbell One Arm Seated Bicep Curl on Exercise Ball 60 sec 8 3 Progress Chart

Chest

Dumbbell Pullover on Exercise Ball Dumbbell Pullover on Exercise Ball 60 sec 8 3 Progress Chart

Chest

Dumbbell Press on Exercise Ball Dumbbell Press on Exercise Ball 30 sec 8 3 Progress Chart

Chest

Dumbbell Fly on Exercise Ball Dumbbell Fly on Exercise Ball 60 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 30 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 30 sec 8 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 8 3 Progress Chart

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raises on Exercise Ball Dumbbell Lateral Raises on Exercise Ball 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Shoulder Press on Exercise Ball Dumbbell Seated Shoulder Press on Exercise Ball 60 sec 8 3 Progress Chart

Back

Dumbbell Prone Alternating Rear Delt Row on Exercise Ball Dumbbell Prone Alternating Rear Delt Row on Exercise Ball 30 sec 8 3 Progress Chart