Updated: New Year

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

Average Rating

0 votes

Track this workout in our app, download below

Track this workout in our app, download below

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.

The information contained in this page was posted by user: geoffwtraveller1 on behalf of herself / himself.
The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.
In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.
IP/DMCA Notifications

Day 1

Day 1: Heavy Chest/Arms Focus

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	0 sec	8	1
Chest		Dumbbell Incline Fly With A Twist	0 sec	8	1
Chest		Cable Cross Over	60 sec	12	1
Chest		Dumbbell Bench Press	0 sec	8	3
Chest		Dumbbell Incline Fly With A Twist	0 sec	8	3
Chest		Cable Cross Over	60 sec	12	3
Shoulders		Dumbbell Arnold Press	0 sec	12	1
Shoulders		Kettlebell Sumo High Press	60 sec	8	1
Shoulders		Dumbbell Arnold Press	0 sec	12	2
Shoulders		Kettlebell Sumo High Press	60 sec	8	2
Back		Narrow Grip Lat Pull Down	0 sec	12	1
Back		Seated Machine Row	60 sec	8	1
Back		Narrow Grip Lat Pull Down	0 sec	12	2
Back		Seated Machine Row	60 sec	8	2
Triceps		Cable One Arm Tricep Pushdown	0 sec	8	1
Triceps		Dumbbell Standing Triceps Extension	0 sec	12	1
Triceps		Dumbbell Alternate Bent Over Kickback	90 sec	8	1
Triceps		Cable One Arm Tricep Pushdown	0 sec	8	2
Triceps		Dumbbell Standing Triceps Extension	0 sec	12	2
Triceps		Dumbbell Alternate Bent Over Kickback	90 sec	8	2
Biceps		Barbell Curls Lying Against An Incline	0 sec	8	1
Biceps		Dumbbell Prone Incline Hammer Curl	30 sec	8	1
Biceps		Dumbbell High Curl	60 sec	8	1
Biceps		Barbell Curls Lying Against An Incline	0 sec	8	2
Biceps		Dumbbell Prone Incline Hammer Curl	30 sec	8	2
Biceps		Dumbbell High Curl	60 sec	8	2

Day 2

Day 2: Heavy Leg Day

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press Machine With One Leg	0 sec	8	1
Upper Legs		Leg Extension with One Leg	90 sec	8	1
Upper Legs		Leg Press Machine With One Leg	0 sec	8	2
Upper Legs		Leg Extension with One Leg	90 sec	8	2
Upper Legs		Leg Press with Narrow Stance	90 sec	8	1
Upper Legs		Leg Extensions	0 sec	20	1
Upper Legs		Seated Leg Curl	90 sec	8	1
Upper Legs		Leg Press Machine With Narrow Stance	90 sec	8	2
Upper Legs		Leg Extensions	0 sec	15	2
Upper Legs		Seated Leg Curl	90 sec	8	2
Upper Legs		Kettlebell Goblet Squat	90 sec	8	3
Lower Legs		Dumbbell Standing Calf Raise	0 sec	Undefined	3
Upper Legs		Kettlebell One Arm Swing	90 sec	8	2
Lower Legs		Barbell Seated Calf Raise	90 sec	8	2
Upper Legs		Kettlebell One Arm Overhead Squat	90 sec	8	2
Biceps		Dumbbell Forward Lunge with Bicep Curl	90 sec	8	2
Triceps		Dumbbell Forward Lunge Triceps Extension	90 sec	8	2

Day 3

Day 3: Heavy Shoulders and Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	0 sec	8	1
Shoulders		Dumbbell Reverse Flyes With External Rotation	60 sec	8	1
Shoulders		Barbell Shoulder Press	0 sec	8	3
Shoulders		Dumbbell Reverse Flyes With External Rotation	60 sec	8	3
Chest		Dumbbell Incline Bench Press	0 sec	8	1
Chest		Dumbbell Bench Press	60 sec	8	1
Chest		Dumbbell Incline Bench Press	0 sec	8	2
Chest		Dumbbell Bench Press	60 sec	8	2
Back		Wide Grip Lat Pulldown	0 sec	8	1
Back		Wide Grip Pulldown Behind The Neck	60 sec	8	1
Back		Wide Grip Lat Pulldown	0 sec	8	2
Back		Wide Grip Pulldown Behind The Neck	60 sec	8	2
Shoulders		Dumbbell Lateral Raise	0 sec	8	1
Back		Dumbbell Palm Rotational Row	0 sec	8	1
Shoulders		Barbell Shrug	60 sec	10	1
Shoulders		Dumbbell Lateral Raise	0 sec	8	3
Back		Dumbbell Palm Rotational Row	45 sec	8	3
Shoulders		Barbell Shrug	60 sec	10	3
Back		Dumbbell One Arm Row	0 sec	8	2
Shoulders		Dumbbell Cuban Press	45 sec	8	2
Triceps		Cable Rope High Pulley Overhead Tricep Extension	0 sec	10	1
Biceps		Dumbbell Alternate Incline Curl	45 sec	8	1
Triceps		Cable Rope High Pulley Overhead Tricep Extension	0 sec	10	2
Biceps		Dumbbell Alternate Incline Curl	45 sec	8	2
Triceps		Dumbbell One Arm Supinated Triceps Extension	0 sec	8	2
Biceps		Dumbbell One Arm Preacher Curl	0 sec	8	2
Biceps		Dumbbell One Arm Hammer Preacher Curl	60 sec	8	2

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	30 sec	8	3
Biceps		Dumbbell One Arm Seated Bicep Curl on Exercise Ball	60 sec	8	3
Chest		Dumbbell Pullover on Exercise Ball	60 sec	8	3
Chest		Dumbbell Press on Exercise Ball	30 sec	8	3
Chest		Dumbbell Fly on Exercise Ball	60 sec	8	3
Lower Legs		Bodyweight Standing Calf Raise	30 sec	8	3
Upper Legs		Kettlebell Goblet Squat	30 sec	8	3
Upper Legs		Bodyweight Walking Lunge	60 sec	8	3
Upper Legs		Bodyweight Wall Squat	30 sec	8	3
Shoulders		Dumbbell Lateral Raises on Exercise Ball	30 sec	8	3
Shoulders		Dumbbell Seated Shoulder Press on Exercise Ball	60 sec	8	3
Back		Dumbbell Prone Alternating Rear Delt Row on Exercise Ball	30 sec	8	3

Day 5

Day 5: Heavy Chest/Arms Focus

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	0 sec	8	1
Chest		Dumbbell Incline Fly With A Twist	0 sec	8	1
Chest		Cable Cross Over	60 sec	12	1
Chest		Dumbbell Bench Press	0 sec	8	3
Chest		Dumbbell Incline Fly With A Twist	0 sec	8	3
Chest		Cable Cross Over	60 sec	12	3
Shoulders		Dumbbell Arnold Press	0 sec	12	1
Shoulders		Kettlebell Sumo High Press	60 sec	8	1
Shoulders		Dumbbell Arnold Press	0 sec	12	2
Shoulders		Kettlebell Sumo High Press	60 sec	8	2
Back		Narrow Grip Lat Pull Down	0 sec	12	1
Back		Seated Machine Row	60 sec	8	1
Back		Narrow Grip Lat Pull Down	0 sec	12	2
Back		Seated Machine Row	60 sec	8	2
Triceps		Cable One Arm Tricep Pushdown	0 sec	8	1
Triceps		Dumbbell Standing Triceps Extension	0 sec	12	1
Triceps		Dumbbell Alternate Bent Over Kickback	90 sec	8	1
Triceps		Cable One Arm Tricep Pushdown	0 sec	8	2
Triceps		Dumbbell Standing Triceps Extension	0 sec	12	2
Triceps		Dumbbell Alternate Bent Over Kickback	90 sec	8	2
Biceps		Barbell Curls Lying Against An Incline	0 sec	8	1
Biceps		Dumbbell Prone Incline Hammer Curl	30 sec	8	1
Biceps		Dumbbell High Curl	60 sec	8	1
Biceps		Barbell Curls Lying Against An Incline	0 sec	8	2
Biceps		Dumbbell Prone Incline Hammer Curl	30 sec	8	2
Biceps		Dumbbell High Curl	60 sec	8	2

Day 6

Day 6: Heavy Leg Day

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press Machine With One Leg	0 sec	8	1
Upper Legs		Leg Extension with One Leg	90 sec	8	1
Upper Legs		Leg Press Machine With One Leg	0 sec	8	2
Upper Legs		Leg Extension with One Leg	90 sec	8	2
Upper Legs		Leg Press with Narrow Stance	90 sec	8	1
Upper Legs		Leg Extensions	0 sec	20	1
Upper Legs		Seated Leg Curl	90 sec	8	1
Upper Legs		Leg Press Machine With Narrow Stance	90 sec	8	2
Upper Legs		Leg Extensions	0 sec	15	2
Upper Legs		Seated Leg Curl	90 sec	8	2
Upper Legs		Kettlebell Goblet Squat	90 sec	8	3
Lower Legs		Dumbbell Standing Calf Raise	0 sec	Undefined	3
Upper Legs		Kettlebell One Arm Swing	90 sec	8	2
Lower Legs		Barbell Seated Calf Raise	90 sec	8	2
Upper Legs		Kettlebell One Arm Overhead Squat	90 sec	8	2
Biceps		Dumbbell Forward Lunge with Bicep Curl	90 sec	8	2
Triceps		Dumbbell Forward Lunge Triceps Extension	90 sec	8	2

Day 7

Day 7: Heavy Shoulders and Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	0 sec	8	1
Shoulders		Dumbbell Reverse Flyes With External Rotation	60 sec	8	1
Shoulders		Barbell Shoulder Press	0 sec	8	3
Shoulders		Dumbbell Reverse Flyes With External Rotation	60 sec	8	3
Chest		Dumbbell Incline Bench Press	0 sec	8	1
Chest		Dumbbell Bench Press	60 sec	8	1
Chest		Dumbbell Incline Bench Press	0 sec	8	2
Chest		Dumbbell Bench Press	60 sec	8	2
Back		Wide Grip Lat Pulldown	0 sec	8	1
Back		Wide Grip Pulldown Behind The Neck	60 sec	8	1
Back		Wide Grip Lat Pulldown	0 sec	8	2
Back		Wide Grip Pulldown Behind The Neck	60 sec	8	2
Shoulders		Dumbbell Lateral Raise	0 sec	8	1
Back		Dumbbell Palm Rotational Row	0 sec	8	1
Shoulders		Dumbbell Lateral Raise	0 sec	8	2
Back		Dumbbell Palm Rotational Row	45 sec	8	2
Shoulders		Barbell Shrug	60 sec	10	2
Triceps		Cable Triceps Pushdown	0 sec	8	1
Back		Dumbbell One Arm Row	0 sec	8	2
Shoulders		Dumbbell Cuban Press	45 sec	8	2
Triceps		Cable Triceps Pushdown	0 sec	8	2
Biceps		Dumbbell Alternate Incline Curl	45 sec	8	1
Triceps		Cable Rope High Pulley Overhead Tricep Extension	0 sec	10	2
Biceps		Dumbbell Alternate Incline Curl	45 sec	8	2
Triceps		Dumbbell One Arm Supinated Triceps Extension	0 sec	8	2
Biceps		Dumbbell One Arm Preacher Curl	0 sec	8	2
Biceps		Dumbbell One Arm Hammer Preacher Curl	60 sec	8	2

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	30 sec	8	3
Biceps		Dumbbell One Arm Seated Bicep Curl on Exercise Ball	60 sec	8	3
Chest		Dumbbell Pullover on Exercise Ball	60 sec	8	3
Chest		Dumbbell Press on Exercise Ball	30 sec	8	3
Chest		Dumbbell Fly on Exercise Ball	60 sec	8	3
Lower Legs		Bodyweight Standing Calf Raise	30 sec	8	3
Upper Legs		Kettlebell Goblet Squat	30 sec	8	3
Upper Legs		Bodyweight Walking Lunge	60 sec	8	3
Upper Legs		Bodyweight Wall Squat	30 sec	8	3
Shoulders		Dumbbell Lateral Raises on Exercise Ball	30 sec	8	3
Shoulders		Dumbbell Seated Shoulder Press on Exercise Ball	60 sec	8	3
Back		Dumbbell Prone Alternating Rear Delt Row on Exercise Ball	30 sec	8	3

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

Disclaimer

Routine Database

Exercise Database