Beast Mode/Monsta Workout (Full Body--REVISED)

Workout Name : Beast Mode/Monsta Workout (Full Body--REVISED)

Shared By : geoffwtraveller1 VIP

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 4663

Average Rating

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Description

4 Week program, 3x week. Alternating


Workout Days:

Week 1: Day 1 Day 2 and Day 3
Week 2: Day 1 Day 2 and Day 3
Week 3: Day 3, Day 2 and Day 1
Week 4: Day 3, Day 2 and Day 1

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Day 1 Full Body-Day 1 (Pyramid Sets)
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 25 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 25 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 15 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 15 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 25 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 25 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 25 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 20 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 20 2 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 25 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 25 1 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 20 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 20 2 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 20 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 20 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 15 2 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 15 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 25 1 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 25 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 15 2 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 15 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 25 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 20 1 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15 2 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 20 1 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 30 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 15 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 30 2 Progress Chart
Day 2 Full Body-Day 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 10 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 8 2 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 12 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 10 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 3 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 60 sec 10 2 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 10 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 10 3 Progress Chart
Day 3 Exercise Ball, BFR bands, Kettlebell
Muscle Exercise Name Timer Reps Sets Track

Chest

BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training) 60 sec 10 4 Progress Chart

Chest

BFR BAND Exercise Ball PUSHUPS-Occlusion Training 60 sec 10 4 Progress Chart

Chest

BFR BAND EXERCISE BALL DUMBELL FLYES 60 sec 10 4 Progress Chart

Back

BFR BAND DUMBELL BENTOVER ROW 60 sec 10 3 Progress Chart

Back

BFR BAND One Arm Row 60 sec 10 3 Progress Chart

Back

BFR BAND Ecercise Ball INCLINE DUMBELL ROW 60 sec 10 3 Progress Chart

Chest

BFR BAND Bicep Curls-Exercise Ball (Occlusion Training) 60 sec 10 3 Progress Chart

Triceps

BFR BAND TRICEPS KICKBACK-Exercise Ball 60 sec 10 3 Progress Chart

Biceps

BFR Bands Hammer Curls-Exercise Ball (Occlusion Training) 60 sec 10 3 Progress Chart

Biceps

BFR BAND WIDE ARM BICEP CURLS-Exercise Vall 60 sec 10 3 Progress Chart

Triceps

BFR ARM BAND Overhead Triceps Extension-Exercise Ball 45 sec 10 3 Progress Chart

Triceps

BFR BAND Triceps Rope Pulldown (Occlusion Training) 45 sec 10 3 Progress Chart

Shoulders

BFR Dumbell SHOULDER PRESS-Exercise Ball 60 sec 10 3 Progress Chart

Shoulders

BFR DUMBELL Lateral Raise-Exercise Ball 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 10 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart
Day 4 Full Body-Day 4 (Pyramid Sets)
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 25 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 25 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 15 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 15 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 25 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 25 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 25 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 20 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 20 2 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 25 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 25 1 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 20 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 20 2 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 20 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 20 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 15 2 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 15 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 25 1 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 25 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 15 2 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 15 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 25 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 20 1 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15 2 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 20 1 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 30 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 15 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 30 2 Progress Chart
Day 5 Full Body-Day 5
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 10 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 8 2 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 12 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 10 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 10 1 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 8 3 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 60 sec 10 2 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 3 Progress Chart
Day 6 Exercise Ball, BFR bands, Kettlebell
Muscle Exercise Name Timer Reps Sets Track

Chest

BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training) 60 sec 10 4 Progress Chart

Chest

BFR BAND Exercise Ball PUSHUPS-Occlusion Training 60 sec 10 4 Progress Chart

Chest

BFR BAND EXERCISE BALL DUMBELL FLYES 60 sec 10 4 Progress Chart

Back

BFR BAND DUMBELL BENTOVER ROW 60 sec 10 3 Progress Chart

Back

BFR BAND One Arm Row 60 sec 10 3 Progress Chart

Back

BFR BAND Ecercise Ball INCLINE DUMBELL ROW 60 sec 10 3 Progress Chart

Chest

BFR BAND Bicep Curls-Exercise Ball (Occlusion Training) 60 sec 10 3 Progress Chart

Triceps

BFR BAND TRICEPS KICKBACK-Exercise Ball 60 sec 10 3 Progress Chart

Biceps

BFR Bands Hammer Curls-Exercise Ball (Occlusion Training) 60 sec 10 3 Progress Chart

Biceps

BFR BAND WIDE ARM BICEP CURLS-Exercise Vall 60 sec 10 3 Progress Chart

Triceps

BFR ARM BAND Overhead Triceps Extension-Exercise Ball 45 sec 10 3 Progress Chart

Triceps

BFR BAND Triceps Rope Pulldown (Occlusion Training) 45 sec 10 3 Progress Chart

Shoulders

BFR Dumbell SHOULDER PRESS-Exercise Ball 60 sec 10 3 Progress Chart

Shoulders

BFR DUMBELL Lateral Raise-Exercise Ball 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 10 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart
Day 7 Full Body-Day 7
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 10 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 8 2 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 12 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 10 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 1 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 3 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 60 sec 10 2 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart
Day 8 Exercise Ball, BFR bands, Kettlebell
Muscle Exercise Name Timer Reps Sets Track

Chest

BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training) 60 sec 10 4 Progress Chart

Chest

BFR BAND Exercise Ball PUSHUPS-Occlusion Training 60 sec 10 4 Progress Chart

Chest

BFR BAND EXERCISE BALL DUMBELL FLYES 60 sec 10 4 Progress Chart

Back

BFR BAND DUMBELL BENTOVER ROW 60 sec 10 3 Progress Chart

Back

BFR BAND One Arm Row 60 sec 10 3 Progress Chart

Back

BFR BAND Ecercise Ball INCLINE DUMBELL ROW 60 sec 10 3 Progress Chart

Chest

BFR BAND Bicep Curls-Exercise Ball (Occlusion Training) 60 sec 10 3 Progress Chart

Triceps

BFR BAND TRICEPS KICKBACK-Exercise Ball 60 sec 10 3 Progress Chart

Biceps

BFR Bands Hammer Curls-Exercise Ball (Occlusion Training) 60 sec 10 3 Progress Chart

Biceps

BFR BAND WIDE ARM BICEP CURLS-Exercise Vall 60 sec 10 3 Progress Chart

Triceps

BFR BAND Triceps Rope Pulldown (Occlusion Training) 45 sec 10 3 Progress Chart

Triceps

BFR ARM BAND Overhead Triceps Extension-Exercise Ball 45 sec 10 3 Progress Chart

Shoulders

BFR Dumbell SHOULDER PRESS-Exercise Ball 60 sec 10 3 Progress Chart

Shoulders

BFR DUMBELL Lateral Raise-Exercise Ball 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 10 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart
Day 9 Full Body-Day 9 (Pyramid Sets)
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 25 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 25 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 15 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 15 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 25 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 25 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 25 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 20 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 20 2 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 25 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 25 1 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 20 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 20 2 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 20 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 20 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 15 2 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 15 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 25 1 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 25 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 15 2 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 15 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 25 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 20 1 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15 2 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 20 1 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 30 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 15 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 30 2 Progress Chart
Day 10 Full Body-Day 10
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 1 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 2 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 10 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 10 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 10 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 8 2 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 12 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 1 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 30 sec 10 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 1 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 40 sec 10 3 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 60 sec 10 2 Progress Chart

Biceps

Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline 30 sec 10 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 30 sec 10 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 45 sec 30 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 8 3 Progress Chart