body beast huge workout sheets (1)

7/24/2019 Body Beast Huge Workout Sheets (1)

1/11

Schedule BODY BEAST - HUGE

Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday

Week 1 Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders Beast: Cardio/Abs

Week 2 Build: Legs Build: Back/Bis Build: Shoulders/Abs Rest Build: Chest/Tris

Week 3 Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis

Block - BUL! Sunday Monday Tuesday Wednesday Thursday

Week 4 Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders

Week Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest

Week ! Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest

Week " Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs

Week # Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back

Week $ Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms

Block " - BEAST Sunday Monday Tuesday Wednesday Thursday

Week 1% Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Rest

Week 11 Bulk: Chest Build: Legs Beast: Cardio/Abs Rest Bulk: Back

Week 12 Build: Chest/Tris Bulk: Legs Beast: Cardio/Abs Rest Build: Back/Bis

Week 13 Build: Shoulders Build: Legs Build: Chest/Tris Build: Back/Bis Beast: Cardio


2/11

Day

#r$day Sa%urday

Rest Build: Chest/Tris "

Build: Legs Build: Back/Bis 14

Build: Shoulders/Abs Beast: Cardio/Abs 21

#r$day Sa%urday

Rest Bulk: Chest 2#

Bulk: Chest Bulk: Legs 3

Bulk: Legs Bulk: Back 42

Bulk: Back Bulk: Arms 4$

Bulk: Arms Bulk: Shoulders !

Bulk: Shoulders Rest !3

#r$day Sa%urday

Bulk: Arms Build: Shoulders "%

Bulk: Arms/Abs Beast: Cardio ""

Bulk: Shoulders Beast: Cardio/Abs #4

Rest Rest $1


3/11

Bu$ld& 'hes%(Tr$s Week 1 Week 1 Week Week " Week 1) Week 1 Week 1" Bes% Workou%

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

&umbbell Chest 'ress 1 1 1 1 1 1 1 1

&umbbell Chest 'ress 12 12 12 12 12 12 12 12

&umbbell Chest 'ress # # # # # # # #

&umbbell Chest 'ress # # # # # # # #

Su,er Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

()cli)e &umbbell *l+ 1 1 1 1 1 1 1 1

()cli)e &umbbell 'ress 1 1 1 1 1 1 1 1

()cli)e &umbbell *l+ 12 12 12 12 12 12 12 12

()cli)e &umbbell 'ress 12 12 12 12 12 12 12 12

()cli)e &umbbell *l+ # # # # # # # #

()cli)e &umbbell 'ress # # # # # # # #

()cli)e &umbbell 'ress # # # # # # # #

G$an% Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

Close ,ri- 'ress 1 1 1 1 1 1 1 1

'artial Chest *l+ 1 1 1 1 1 1 1 1

&ecli)e 'ush.-s 1 1 1 1 1 1 1 1

Close ,ri- 'ress 12 12 12 12 12 12 12 12

'artial Chest *l+ 12 12 12 12 12 12 12 12

&ecli)e 'ush.-s 12 12 12 12 12 12 12 12

Close ,ri- 'ress # # # # # # # #

'artial Chest *l+ # # # # # # # #&ecli)e 'ush.-s # # # # # # # #


Trice- 0te)sio) 1 1 1 1 1 1 1 1

Trice- 0te)sio) 12 12 12 12 12 12 12 12

Trice- 0te)sio) # # # # # # # #

Trice- 0te)sio) # # # # # # # #


Si)gle Arm ickback . Let 1 1 1 1 1 1 1 1Si)gle Arm ickback . Right 1 1 1 1 1 1 1 1

Trice- 'ush.- 1 1 1 1 1 1 1 1

Si)gle Arm ickback . Let 12 12 12 12 12 12 12 12

Si)gle Arm ickback . Right 12 12 12 12 12 12 12 12

Trice- 'ush.- # 12 12 12 12 12 12 12

Si)gle Arm ickback . Let # # # # # # # #

Si)gle Arm ickback . Let # # # # # # # #

Si)gle Arm ickback . Right # # # # # # # #Si)gle Arm ickback . Right # # # # # # # #

Trice- 'ush.- # # # # # # # #

Su,er Se% ) Secs ) Secs ) Secs ) Secs ) Secs ) Secs ) Secs ) Secs

&i-s o) Be)ch

()s a)d uts

BODY BEAST


4/11

Bu$ld& Le*s Week 1 Week Week Week " Week 11 Week 1" Bes% Workou%

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

Sumo S5uat 1 1 1 1 1 1 1

Sumo S5uat 12 12 12 12 12 12 12

Sumo S5uat # # # # # # #

Sumo S5uat # # # # # # #

Su,er Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

Alter)ati)g Lu)ge 1 1 1 1 1 1 1

Ste-.- to Re6erse Lu)ge . Right 1 1 1 1 1 1 1

Ste-.- to Re6erse Lu)ge . Let 1 1 1 1 1 1 1

Alter)ati)g Lu)ge 12 12 12 12 12 12 12

Ste-.- to Re6erse Lu)ge . Right 12 12 12 12 12 12 12

Ste-.- to Re6erse Lu)ge . Let 12 12 12 12 12 12 12

Alter)ati)g Lu)ge # # # # # # #

Ste-.- to Re6erse Lu)ge . Right # # # # # # #

Ste-.- to Re6erse Lu)ge . Let # # # # # # #

G$an% Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

'arallel S5uat 1 1 1 1 1 1 1

Bulgaria) S5uat . Let 1 1 1 1 1 1 1

Bulgaria) S5uat . Right 1 1 1 1 1 1 1

Straight Leg &eadlit . Right 1 1 1 1 1 1 1

Straight Leg &eadlit . Let 1 1 1 1 1 1 1

'arallel S5uat 12 12 12 12 12 12 12

Bulgaria) S5uat . Let 12 12 12 12 12 12 12

Bulgaria) S5uat . Right 12 12 12 12 12 12 12

Straight Leg &eadlit . Right 12 12 12 12 12 12 12

Straight Leg &eadlit . Let 12 12 12 12 12 12 12

'arallel S5uat # # # # # # #

Bulgaria) S5uat . Let # # # # # # #

Bulgaria) S5uat . Right # # # # # # #

Straight Leg &eadlit . Right # # # # # # #

Straight Leg &eadlit . Let # # # # # # #

G$an% Se% ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs

Si)gle Leg Cal Raise . Let

Si)gle Leg Cal Raise . Right

Seated Cal Raise

()s a)d uts

Si)gle Leg Cal Raise . Let

Si)gle Leg Cal Raise . Right

Seated Cal Raise

()s a)d uts

BODY BEAST


5/11

Bu$ld& Back . B$s Week 1 Week Week Week " Week 1) Week 1 Week 1" Bes% Workou%


&eadlit 1 1 1 1 1 1 1 1

&eadlit 12 12 12 12 12 12 12 12

&eadlit # # # # # # # #

&eadlit # # # # # # # #


&umbbell 'ull.6er 1 1 1 1 1 1 1 1

'ull.- 1% 1% 1% 1% 1% 1% 1% 1%

&umbbell 'ull.6er 12 12 12 12 12 12 12 12

'ull.- 1% 1% 1% 1% 1% 1% 1% 1%

&umbbell 'ull.6er # # # # # # # #

&umbbell 'ull.6er # # # # # # # #

'ull.- 1% 1% 1% 1% 1% 1% 1% 1%

G$an% Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

07 Bar Ro8 1 1 1 1 1 1 1 1

)e.Arm Ro8 . Let 1 1 1 1 1 1 1 1

)e.Arm Ro8 . Right 1 1 1 1 1 1 1 1

Re6erse *l+ 1 1 1 1 1 1 1 1

07 Bar Ro8 12 12 12 12 12 12 12 12

)e.Arm Ro8 . Let 12 12 12 12 12 12 12 12

)e.Arm Ro8 . Right 12 12 12 12 12 12 12 12

Re6erse *l+ 12 12 12 12 12 12 12 12

07 Bar Ro8 # # # # # # # #

)e.Arm Ro8 . Let # # # # # # # #

)e.Arm Ro8 . Right # # # # # # # #

Re6erse *l+ # # # # # # # #

S$n*le Se% ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs

Close.,ri- Chi).-

Close.,ri- Chi).-

Close.,ri- Chi).-


Seated Bice- Curl 1 1 1 1 1 1 1 1

Seated Bice- Curl 12 12 12 12 12 12 12 12

Seated Bice- Curl # # # # # # # #

Seated Bice- Curl # ! # # # # # #


19192 ammer Curl 1 1 1 1 1 1 1 1

19192 ammer Curl 12 12 12 12 12 12 12 12

19192 ammer Curl # # # # # # # #


;eutral 07 Bar Curl 1 1 1 1 1 1 1 1

;eutral 07 Bar Curl 12 12 12 12 12 12 12 12

;eutral 07 Bar Curl # # # # # # # #


6/11

Bu$ld& Shoulders Week 1 Week Week " Week " Week 1) Week 1" Bes% Workou%

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

Shoulder 'ress 1 1 1 1 1 1 1

Shoulder 'ress 12 12 12 12 12 12 12

Shoulder 'ress # # # # # # #

Shoulder 'ress # # # # # # #


Lateral Raise 1 1 1 1 1 1 1

-right Ro8 1 1 1 1 1 1 1

Lateral Raise 12 12 12 12 12 12 12

-right Ro8 12 12 12 12 12 12 12

Lateral Raise # # # # # # #

-right Ro8 # # # # # # #

-right Ro8 # # # # # # #

G$an% Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

07 Bar )derha)d 'ress 1 1 1 1 1 1 1

19192 *ro)t Raise 1 1 1 1 1 1 1

Rear &elt Raise 1 1 1 1 1 1 1

07 Bar )derha)d 'ress 12 12 12 12 12 12 12

19192 *ro)t Raise 12 12 12 12 12 12 12

Rear &elt Raise 12 12 12 12 12 12 12

07 Bar )derha)d 'ress # # # # # # #

19192 *ro)t Raise # # # # # # #

Rear &elt Raise # # # # # # #


Sta)di)g &umbbell Shrug 1 1 1 1 1 1 1

&umbbell Sca- Tra- 1 1 1 1 1 1 1

Sta)di)g &umbbell Shrug 12 12 12 12 12 12 12

&umbbell Sca- Tra- 12 12 12 12 12 12 12

Sta)di)g &umbbell Shrug # # # # # # #

Sta)di)g &umbbell Shrug # # # # # # #

&umbbell Sca- Tra- # # # # # # #


Sagi Si.Wa+ 12 12 12 12 12 12 12

Tuck < Roll

Sagi Si.Wa+ # # # # # # #

Tuck < Roll

BODY BEAST


7/11

Bulk& 'hes% Week / Week / Week 0 Week Week Week 2 Week 3 Week 11 Bes% Workou%

Su,er Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

()cli)e *l+ 1 1 1 1 1 1 1 1 1

()cli)e 'ress 1 1 1 1 1 1 1 1 1

()cli)e *l+ 12 12 12 12 12 12 12 12 12

()cli)e 'ress 12 12 12 12 12 12 12 12 12

()cli)e *l+ # # # # # # # # #

()cli)e 'ress # # # # # # # # #

()cli)e 'ress # # # # # # # # #

#orce Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

Chest 'ress 8/ Rotatio)





4ro*ress$5e Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

()cli)e 'ress 1 1 1 1 1 1 1 1 1

()cli)e 'ress 12 12 12 12 12 12 12 12 12

()cli)e 'ress # # # # # # # # #

()cli)e 'ress # # # # # # # # #

()cli)e 'ress 12 12 12 12 12 12 12 12 12

()cli)e 'ress 1 1 1 1 1 1 1 1 1

'o67o Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

Close ,ri- 'ress to *l+ 1 1 1 1 1 1 1 1 1

Close ,ri- 'ress to *l+ 12 12 12 12 12 12 12 12 12

Close ,ri- 'ress to *l+ # # # # # # # # #

Mul%$ Se% +e,s +e,s +e,s +e,s +e,s +e,s +e,s +e,s +e,s

&ecli)e 'ush.-s

Cobra to Air-la)e

&ecli)e 'ush.-sRussia) T8ist

&ecli)e 'ush.-s

BODY BEAST


8/11

Bulk& Le*s Week / Week 0 Week 0 Week Week Week 2 Week 3 Week 1) Week

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s W

*ro)t to Back Lu)ge . Right 12 12 12 12 12 12 12 12 12

*ro)t to Back Lu)ge . Let 12 12 12 12 12 12 12 12 12

*ro)t to Back Lu)ge . Right 1% 1% 1% 1% 1% 1% 1% 1% 1%

*ro)t to Back Lu)ge . Let 1% 1% 1% 1% 1% 1% 1% 1% 1%

*ro)t to Back Lu)ge . Right # # # # # # # # #

*ro)t to Back Lu)ge . Let # # # # # # # # #

4ro*ress$5e Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s W

S5uat 1 1 1 1 1 1 1 1 1

S5uat 12 12 12 12 12 12 12 12 12

S5uat # # # # # # # # #

S5uat # # # # # # # # #

S5uat 12 12 12 12 12 12 12 12 12

S5uat 1 1 1 1 1 1 1 1 1

#orce Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s W

*ull to 1/2 Sumo S5uat





4ro*ress$5e Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s W

S-lit S5uat 8/ 07 Bar . Right 1 1 1 1 1 1 1 1 1

S-lit S5uat 8/ 07 Bar . Let 1 1 1 1 1 1 1 1 1


S-lit S5uat 8/ 07 Bar . Let 12 12 12 12 12 12 12 12 12

S-lit S5uat 8/ 07 Bar . Right # # # # # # # # #

S-lit S5uat 8/ 07 Bar . Let # # # # # # # # #

S-lit S5uat 8/ 07 Bar . Right # # # # # # # # #

S-lit S5uat 8/ 07 Bar . Let # # # # # # # # #


S-lit S5uat 8/ 07 Bar . Let 12 12 12 12 12 12 12 12 12


S-lit S5uat 8/ 07 Bar . Let 1 1 1 1 1 1 1 1 1

Su,er Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s W

Sti= Leg &eadlit 1 1 1 1 1 1 1 1 1

Alt> Side S5uat 1% 1% 1% 1% 1% 1% 1% 1% 1%

Sti= Leg &eadlit 12 12 12 12 12 12 12 12 12

Alt> Side S5uat 1% 1% 1% 1% 1% 1% 1% 1% 1%

Sti= Leg &eadlit # # # # # # # # #

Sti= Leg &eadlit # # # # # # # # #

Alt> Side S5uat 1% 1% 1% 1% 1% 1% 1% 1% 1%

Su,er Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s W

Cal Raise % % % % % % % % %

Beast Abs

C l i % % % % % % % % %


9/11

Bulk& Back Week / Week 0 Week Week Week Week 2 Week 3 Week 11 Bes% Workou%

Su,er Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

'ull.6er 1 1 1 1 1 1 1 1 1

'ull.- 1% 1% 1% 1% 1% 1% 1% 1% 1%

'ull.6er 12 12 12 12 12 12 12 12 12

'ull.- 1% 1% 1% 1% 1% 1% 1% 1% 1%

'ull.6er # # # # # # # # #

'ull.6er # # # # # # # # #

'ull.- 1% 1% 1% 1% 1% 1% 1% 1% 1%

4ro*ress$5e Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

Re6erse ,ri- Ro8 1 1 1 1 1 1 1 1 1

Re6erse ,ri- Ro8 12 12 12 12 12 12 12 12 12

Re6erse ,ri- Ro8 # # # # # # # # #

Re6erse ,ri- Ro8 # # # # # # # # #

Re6erse ,ri- Ro8 12 12 12 12 12 12 12 12 12

Re6erse ,ri- Ro8 1 1 1 1 1 1 1 1 1

#orce Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

)e.Arm Ro8 . Let

)e.Arm Ro8 . Right

)e.Arm Ro8 . Let

)e.Arm Ro8 . Right

)e.Arm Ro8 . Let

)e.Arm Ro8 . Right

)e.Arm Ro8 . Let

)e.Arm Ro8 . Right

)e.Arm Ro8 . Let

)e.Arm Ro8 . Right

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h%

&eadlit 1 1 1 1 1 1 1 1 1

&eadlit 12 12 12 12 12 12 12 12 12&eadlit # # # # # # # # #

&eadlit # # # # # # # # #


Re6erse *l+ 1 1 1 1 1 1 1 1 1

'la)k Rotatio)

Re6erse *l+ 12 12 12 12 12 12 12 12 12

'la)k Rotatio)

BODY BEAST


10/11

Bulk& Ar6s Week / Week 0 Week Week Week Week 2 Week 3 Week 1) Week 11


Sta)di)g Curl 1 1 1 1 1 1 1 1 1

Sta)di)g Curl 12 12 12 12 12 12 12 12 12

Sta)di)g Curl # # # # # # # # #

Sta)di)g Curl # # # # # # # # #

Sta)di)g Curl 12 12 12 12 12 12 12 12 12Sta)di)g Curl 1 1 1 1 1 1 1 1 1

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

Trice- 0te)sio) 1 1 1 1 1 1 1 1 1

Trice- 0te)sio) 12 12 12 12 12 12 12 12 12

Trice- 0te)sio) # # # # # # # # #

Trice- 0te)sio) # # # # # # # # #

#orce Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

Wide 07 Bar Curl Wide 07 Bar Curl

Wide 07 Bar Curl

Wide 07 Bar Curl

Wide 07 Bar Curl

S$n*le Se% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h% +e,s We$*h

Skull Crusher 1 1 1 1 1 1 1 1 1

Skull Crusher 12 12 12 12 12 12 12 12 12

Skull Crusher # # # # # # # # #Skull Crusher # # # # # # # # #


ammer Curl . Right 1 1 1 1 1 1 1 1 1

ammer Curl . Let 1 1 1 1 1 1 1 1 1

ammer Curl . Right 12 12 12 12 12 12 12 12 12

ammer Curl . Let 12 12 12 12 12 12 12 12 12

ammer Curl . Right # # # # # # # # #

ammer Curl . Let # # # # # # # # #ammer Curl . Right # # # # # # # # #

ammer Curl . Let # # # # # # # # #

ammer Curl . Right 12 12 12 12 12 12 12 12 12

ammer Curl . Let 12 12 12 12 12 12 12 12 12

ammer Curl . Right 1 1 1 1 1 1 1 1 1

ammer Curl . Let 1 1 1 1 1 1 1 1 1


Trice- ickback . Right 1 1 1 1 1 1 1 1 1Trice- ickback . Let 1 1 1 1 1 1 1 1 1

Trice- ickback . Right 12 12 12 12 12 12 12 12 12

Trice- ickback . Let 12 12 12 12 12 12 12 12 12

Trice- ickback . Right # # # # # # # # #

Trice- ickback . Let # # # # # # # # #

Trice- ickback . Right # # # # # # # # #

Trice- ickback . Let # # # # # # # # #

Trice- ickback . Right 12 12 12 12 12 12 12 12 12


11/11

Bulk& Shoulders Week / Week 0 Week Week Week 2 Week 2 Week 3 Week 1 Bes% Workou%


Lateral Raise 1 1 1 1 1 1 1 1 1

Ar)old 'ress 1 1 1 1 1 1 1 1 1

Lateral Raise 12 12 12 12 12 12 12 12 12

Ar)old 'ress 12 12 12 12 12 12 12 12 12

Lateral Raise # # # # # # # # #

Ar)old 'ress # # # # # # # # #

Ar)old 'ress # # # # # # # # #


-right Ro8 1 1 1 1 1 1 1 1 1

-right Ro8 12 12 12 12 12 12 12 12 12

-right Ro8 # # # # # # # # #

-right Ro8 # # # # # # # # #

-right Ro8 12 12 12 12 12 12 12 12 12

-right Ro8 1 1 1 1 1 1 1 1 1


Alt> *ro)t Raise 1 1 1 1 1 1 1 1 1

'late T8ist.T8ist 1% 1% 1% 1% 1% 1% 1% 1% 1%

Alt> *ro)t Raise 12 12 12 12 12 12 12 12 12

'late T8ist.T8ist 1% 1% 1% 1% 1% 1% 1% 1% 1%

Alt> *ro)t Raise # # # # # # # # #'late T8ist.T8ist 1% 1% 1% 1% 1% 1% 1% 1% 1%


Re6erse *l+ 1 1 1 1 1 1 1 1 1

Re6erse *l+ 12 12 12 12 12 12 12 12 12

Re6erse *l+ # # # # # # # # #

Re6erse *l+ # # # # # # # # #

Re6erse *l+ 12 12 12 12 12 12 12 12 12

Re6erse *l+ 1 1 1 1 1 1 1 1 1Su,er Se% +e,s +e,s +e,s +e,s +e,s +e,s +e,s +e,s +e,s

Su-erma) Stretch

'la)k T8ist.T8ist

Su-erma) Stretch

'la)k T8ist.T8ist

BODY BEAST

body beast huge workout sheets (1)

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