body beast huge workout sheets (1)
TRANSCRIPT
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7/24/2019 Body Beast Huge Workout Sheets (1)
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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
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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 $1
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7/24/2019 Body Beast Huge Workout Sheets (1)
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Bu$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$*h%
Close ,ri- 'ress 1 1 1 1 1 1 1 1
'artial Chest *l+ 1 1 1 1 1 1 1 1
&ecli)e 'ush.-s 1 1 1 1 1 1 1 1
Close ,ri- 'ress 12 12 12 12 12 12 12 12
'artial Chest *l+ 12 12 12 12 12 12 12 12
&ecli)e 'ush.-s 12 12 12 12 12 12 12 12
Close ,ri- 'ress # # # # # # # #
'artial Chest *l+ # # # # # # # #&ecli)e 'ush.-s # # # # # # # #
S$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%
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) # # # # # # # #
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%
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
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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$an% Se% ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs ") Secs
Si)gle Leg Cal Raise . Let
Si)gle Leg Cal Raise . Right
Seated Cal Raise
()s a)d uts
Si)gle Leg Cal Raise . Let
Si)gle Leg Cal Raise . Right
Seated Cal Raise
()s a)d uts
BODY BEAST
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7/24/2019 Body Beast Huge Workout Sheets (1)
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Bu$ld& Back . B$s Week 1 Week Week Week " Week 1) Week 1 Week 1" Bes% Workou%
S$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%
&eadlit 1 1 1 1 1 1 1 1
&eadlit 12 12 12 12 12 12 12 12
&eadlit # # # # # # # #
&eadlit # # # # # # # #
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%
&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).-
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$*h%
Seated Bice- Curl 1 1 1 1 1 1 1 1
Seated Bice- Curl 12 12 12 12 12 12 12 12
Seated Bice- Curl # # # # # # # #
Seated Bice- Curl # ! # # # # # #
S$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%
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 # # # # # # # #
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$*h%
;eutral 07 Bar Curl 1 1 1 1 1 1 1 1
;eutral 07 Bar Curl 12 12 12 12 12 12 12 12
;eutral 07 Bar Curl # # # # # # # #
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Bu$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 # # # # # # #
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$*h%
Lateral Raise 1 1 1 1 1 1 1
-right Ro8 1 1 1 1 1 1 1
Lateral Raise 12 12 12 12 12 12 12
-right Ro8 12 12 12 12 12 12 12
Lateral Raise # # # # # # #
-right Ro8 # # # # # # #
-right Ro8 # # # # # # #
G$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$*h%
07 Bar )derha)d 'ress 1 1 1 1 1 1 1
19192 *ro)t Raise 1 1 1 1 1 1 1
Rear &elt Raise 1 1 1 1 1 1 1
07 Bar )derha)d 'ress 12 12 12 12 12 12 12
19192 *ro)t Raise 12 12 12 12 12 12 12
Rear &elt Raise 12 12 12 12 12 12 12
07 Bar )derha)d 'ress # # # # # # #
19192 *ro)t Raise # # # # # # #
Rear &elt Raise # # # # # # #
Su,er Se% +e,s We$*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%
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- # # # # # # #
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$*h%
Sagi Si.Wa+ 12 12 12 12 12 12 12
Tuck < Roll
Sagi Si.Wa+ # # # # # # #
Tuck < Roll
BODY BEAST
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Bulk& 'hes% Week / Week / Week 0 Week Week Week 2 Week 3 Week 11 Bes% Workou%
Su,er Se% +e,s We$*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)
Chest 'ress 8/ Rotatio)
Chest 'ress 8/ Rotatio)
Chest 'ress 8/ Rotatio)
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
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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
*ull to 1/2 Sumo S5uat
*ull to 1/2 Sumo S5uat
*ull to 1/2 Sumo S5uat
*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$*h% +e,s W
S-lit S5uat 8/ 07 Bar . Right 1 1 1 1 1 1 1 1 1
S-lit S5uat 8/ 07 Bar . Let 1 1 1 1 1 1 1 1 1
S-lit S5uat 8/ 07 Bar . Right 12 12 12 12 12 12 12 12 12
S-lit S5uat 8/ 07 Bar . Let 12 12 12 12 12 12 12 12 12
S-lit S5uat 8/ 07 Bar . Right # # # # # # # # #
S-lit S5uat 8/ 07 Bar . Let # # # # # # # # #
S-lit S5uat 8/ 07 Bar . Right # # # # # # # # #
S-lit S5uat 8/ 07 Bar . Let # # # # # # # # #
S-lit S5uat 8/ 07 Bar . Right 12 12 12 12 12 12 12 12 12
S-lit S5uat 8/ 07 Bar . Let 12 12 12 12 12 12 12 12 12
S-lit S5uat 8/ 07 Bar . Right 1 1 1 1 1 1 1 1 1
S-lit S5uat 8/ 07 Bar . Let 1 1 1 1 1 1 1 1 1
Su,er Se% +e,s We$*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$*h% +e,s W
Cal Raise % % % % % % % % %
Beast Abs
C l i % % % % % % % % %
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7/24/2019 Body Beast Huge Workout Sheets (1)
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Bulk& Back Week / Week 0 Week Week Week Week 2 Week 3 Week 11 Bes% Workou%
Su,er Se% +e,s We$*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$*h%
&eadlit 1 1 1 1 1 1 1 1 1
&eadlit 12 12 12 12 12 12 12 12 12&eadlit # # # # # # # # #
&eadlit # # # # # # # # #
Su,er Se% +e,s We$*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%
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
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7/24/2019 Body Beast Huge Workout Sheets (1)
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Bulk& Ar6s Week / Week 0 Week Week Week Week 2 Week 3 Week 1) Week 11
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
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 # # # # # # # # #
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
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
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
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
-
7/24/2019 Body Beast Huge Workout Sheets (1)
11/11
Bulk& Shoulders Week / Week 0 Week Week Week 2 Week 2 Week 3 Week 1 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%
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 # # # # # # # # #
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%
-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
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%
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%
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 *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