body beast huge workout sheets
TRANSCRIPT
-
7/28/2019 Body Beast Huge Workout Sheets
1/11
Schedule BODY BEAST - HUGE
Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders Beast: Cardio/Abs Rest Build: Chest/Tris
Week 2 Build: Legs Build: Back/Bis Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis
Week 3 Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders/Abs Beast: Cardio/Abs
Block 2 - BULK Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 4 Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest
Week 5 Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs
Week 6 Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back
Week 7 Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms
Week 8 Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders
Week 9 Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest
Block 3 - BEAST Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 10 Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Rest Bulk: Arms Build: ShouldersWeek 11 Bulk: Chest Build: Legs Beast: Cardio/Abs Rest Bulk: Back Bulk: Arms/Abs Beast: Cardio
Week 12 Build: Chest/Tris Bulk: Legs Beast: Cardio/Abs Rest Build: Back/Bis Bulk: Shoulders Beast: Cardio/Abs
Week 13 Build: Shoulders Build: Legs Build: Chest/Tris Build: Back/Bis Beast: Cardio Rest Rest
-
7/28/2019 Body Beast Huge Workout Sheets
2/11
Day
7
14
21
28
35
42
49
56
63
7077
84
91
-
7/28/2019 Body Beast Huge Workout Sheets
3/11
Build: Chest/Tris
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dumbbell Chest Press 15 15 15 15 15 15 15 15
Dumbbell Chest Press 12 12 12 12 12 12 12 12
Dumbbell Chest Press 8 8 8 8 8 8 8 8
Dumbbell Chest Press 8 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Dumbbell Fly 15 15 15 15 15 15 15 15
Incline Dumbbell Press 15 15 15 15 15 15 15 15
Incline Dumbbell Fly 12 12 12 12 12 12 12 12
Incline Dumbbell Press 12 12 12 12 12 12 12 12
Incline Dumbbell Fly 8 8 8 8 8 8 8 8
Incline Dumbbell Press 8 8 8 8 8 8 8 8
Incline Dumbbell Press 8 8 8 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps WeightClose Grip Press 15 15 15 15 15 15 15 15
Partial Chest Fly 15 15 15 15 15 15 15 15
Decline Push-Ups 15
Close Grip Press 12 12 12 12 12 12 12 12
Partial Chest Fly 12 12 12 12 12 12 12 12
Decline Push-Ups
Close Grip Press 8 8 8 8 8 8 8 8
Partial Chest Fly 8 8 8 8 8 8 8 8
Decline Push-Ups
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tricep Extension 15 15 15 15 15 15 15 15
Tricep Extension 12 12 12 12 12 12 12 12
Tricep Extension 8 8 8 8 8 8 8 8
Tricep Extension 8 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Single Arm Kickback - Left 15 15 15 15 15 15 15 15
Single Arm Kickback - Right 15 15 15 15 15 15 15 15Tricep Push-Up
Single Arm Kickback - Left 12 12 12 12 12 12 12 12
Single Arm Kickback - Right 12 12 12 12 12 12 12 12
Tricep Push-Up
Single Arm Kickback - Left 8 8 8 8 8 8 8 8
Single Arm Kickback - Left 8 8 8 8 8 8 8 8
Single Arm Kickback - Right 8 8 8 8 8 8 8 8
Single Arm Kickback - Right 8 8 8 8 8 8 8 8
Tricep Push-Up
12
8
12
Week 12
15
12
8
15
8
12
15 15 15 15 15 15
12 12
15
12 12 12
15
8 8 8 8 8
12 12
8 8
8
15 15 15 15 15
8 8
Week 3
8
8 12 12 12 12
Best WorkoutWeek 13Week 1 Week 1 Week 2
8 8
Week 10
-
7/28/2019 Body Beast Huge Workout Sheets
4/11
Build: Legs
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Sumo Squat 15 15 15 15 15 15 15
Sumo Squat 12 12 12 12 12 12 12
Sumo Squat 8 8 8 8 8 8 8
Sumo Squat 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Alternating Lunge 15 15 15 15 15 15 15
Step-Up to Reverse Lunge - Right 15 15 15 15 15 15 15
Step-Up to Reverse Lunge - Left 15 15 15 15 15 15 15
Alternating Lunge 12 12 12 12 12 12 12
Step-Up to Reverse Lunge - Right 12 12 12 12 12 12 12
Step-Up to Reverse Lunge - Left 12 12 12 12 12 12 12
Alternating Lunge 8 8 8 8 8 8 8
Step-Up to Reverse Lunge - Right 8 8 8 8 8 8 8
Step-Up to Reverse Lunge - Left 8 8 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Parallel Squat 15 15 15 15 15 15 15
Bulgarian Squat - Left 15 15 15 15 15 15 15
Bulgarian Squat - Right 15 15 15 15 15 15 15
Straight Leg Deadlift - Right 15 15 15 15 15 15 15Straight Leg Deadlift - Left 15 15 15 15 15 15 15
Parallel Squat 12 12 12 12 12 12 12
Bulgarian Squat - Left 12 12 12 12 12 12 12
Bulgarian Squat - Right 12 12 12 12 12 12 12
Straight Leg Deadlift - Right 12 12 12 12 12 12 12
Straight Leg Deadlift - Left 12 12 12 12 12 12 12
Parallel Squat 8 8 8 8 8 8 8
Bulgarian Squat - Left 8 8 8 8 8 8 8
Bulgarian Squat - Right 8 8 8 8 8 8 8
Straight Leg Deadlift - Right 8 8 8 8 8 8 8
Straight Leg Deadlift - Left 8 8 8 8 8 8 8
Giant Set
Single Leg Calf Raise - Left
Single Leg Calf Raise - Right
Seated Calf Raise
Ins and Outs
Single Leg Calf Raise - Left
Best Workout
30 Secs 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs
Week 11 Week 13Week 1 Week 2 Week 2 Week 3
-
7/28/2019 Body Beast Huge Workout Sheets
5/11
Build: Back & Bis
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 15 15 15 15 15 15 15 15
Deadlift 12 12 12 12 12 12 12 12
Deadlift 8 8 8 8 8 8 8 8
Deadlift 8 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dumbbell Pull-Over 15 15 15 15 15 15 15 15
Pull-Up
Dumbbell Pull-Over 12 12 12 12 12 12 12 12
Pull-Up
Dumbbell Pull-Over 8 8 8 8 8 8 8 8
Dumbbell Pull-Over 8 8 8 8 8 8 8 8
Pull-Up
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Bar Row 15 15 15 15 15 15 15 15
One-Arm Row - Left 15 15 15 15 15 15 15 15
One-Arm Row - Right 15 15 15 15 15 15 15 15
Reverse Fly 15 15 15 15 15 15 15 15
EZ Bar Row 12 12 12 12 12 12 12 12
One-Arm Row - Left 12 12 12 12 12 12 12 12One-Arm Row - Right 12 12 12 12 12 12 12 12
Reverse Fly 12 12 12 12 12 12 12 12
EZ Bar Row 8 8 8 8 8 8 8 8
One-Arm Row - Left 8 8 8 8 8 8 8 8
One-Arm Row - Right 8 8 8 8 8 8 8 8
Reverse Fly 8 8 8 8 8 8 8 8
Single Set
Close-Grip Chin-Up
Close-Grip Chin-Up
Close-Grip Chin-Up
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Seated Bicep Curl 15 15 15 15 15 15 15 15
Seated Bicep Curl 12 12 12 12 12 12 12 12
Seated Bicep Curl 8 8 8 8 8 8 8 8
Seated Bicep Curl 8 6 8 8 8 8 8 8
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
1,1,2 Hammer Curl 15 15 15 15 15 15 15 15
10 10 10 10 10 1010
10 10 10 10
Week 1
10
Week 10
10
10
30 Secs
Week 2 Week 2 Week 3
30 Secs 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs
10
Week 13 Best Workout
10 10 10 10
101010
Week 12
10
10
-
7/28/2019 Body Beast Huge Workout Sheets
6/11
Build: Shoulders
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Shoulder Press 15 15 15 15 15 15 15
Shoulder Press 12 12 12 12 12 12 12
Shoulder Press 8 8 8 8 8 8 8
Shoulder Press 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Lateral Raise 15 15 15 15 15 15 15
Upright Row 15 15 15 15 15 15 15
Lateral Raise 12 12 12 12 12 12 12
Upright Row 12 12 12 12 12 12 12
Lateral Raise 8 8 8 8 8 8 8
Upright Row 8 8 8 8 8 8 8
Upright Row 8 8 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Bar Underhand Press 15 15 15 15 15 15 15
1,1,2 Front Raise 15 15 15 15 15 15 15
Rear Delt Raise 15 15 15 15 15 15 15
EZ Bar Underhand Press 12 12 12 12 12 12 12
1,1,2 Front Raise 12 12 12 12 12 12 12
Rear Delt Raise 12 12 12 12 12 12 12
EZ Bar Underhand Press 8 8 8 8 8 8 8
1,1,2 Front Raise 8 8 8 8 8 8 8
Rear Delt Raise 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Standing Dumbbell Shrug 15 15 15 15 15 15 15
Dumbbell Scap Trap 15 15 15 15 15 15 15
Standing Dumbbell Shrug 12 12 12 12 12 12 12
Dumbbell Scap Trap 12 12 12 12 12 12 12
Standing Dumbbell Shrug 8 8 8 8 8 8 8
Standing Dumbbell Shrug 8 8 8 8 8 8 8
Dumbbell Scap Trap 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Sagi Six-Way 12 12 12 12 12 12 12
Tuck & Roll
Sagi Six-Way 8 8 8 8 8 8 8
Tuck & Roll
Best WorkoutWeek 10 Week 13Week 1 Week 2 Week 3 Week 3
-
7/28/2019 Body Beast Huge Workout Sheets
7/11
Bulk: Chest
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Fly 15 15 15 15 15 15 15 15 15
Incline Press 15 15 15 15 15 15 15 15 15
Incline Fly 12 12 12 12 12 12 12 12 12
Incline Press 12 12 12 12 12 12 12 12 12Incline Fly 8 8 8 8 8 8 8 8 8
Incline Press 8 8 8 8 8 8 8 8 8
Incline Press 8 8 8 8 8 8 8 8 8
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Press 15 15 15 15 15 15 15 15 15
Incline Press 12 12 12 12 12 12 12 12 12
Incline Press 8 8 8 8 8 8 8 8 8
Incline Press 8 8 8 8 8 8 8 8 8
Incline Press 12 12 12 12 12 12 12 12 12
Incline Press 15 15 15 15 15 15 15 15 15
Combo Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Close Grip Press to Fly 15 15 15 15 15 15 15 15 15
Close Grip Press to Fly 12 12 12 12 12 12 12 12 12
Close Grip Press to Fly 8 8 8 8 8 8 8 8 8
Multi Set
Decline Push-Ups
Cobra to Airplane
Decline Push-Ups
Russian TwistDecline Push-Ups
BODY BEAST
Reps Reps RepsReps Reps Reps Reps Reps Reps
Week 11Week 9 Best WorkoutWeek 4 Week 4 Week 5 Week 6 Week 7 Week 8
-
7/28/2019 Body Beast Huge Workout Sheets
8/11
Bulk: Legs
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Front to Back Lunge - Right 12 12 12 12 12 12 12 12 12
Front to Back Lunge - Left 12 12 12 12 12 12 12 12 12
Front to Back Lunge - Right 10 10 10 10 10 10 10 10 10
Front to Back Lunge - Left 10 10 10 10 10 10 10 10 10
Front to Back Lunge - Right 8 8 8 8 8 8 8 8 8
Front to Back Lunge - Left 8 8 8 8 8 8 8 8 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Squat 15 15 15 15 15 15 15 15 15
Squat 12 12 12 12 12 12 12 12 12
Squat 8 8 8 8 8 8 8 8 8
Squat 8 8 8 8 8 8 8 8 8
Squat 12 12 12 12 12 12 12 12 12
Squat 15 15 15 15 15 15 15 15 15
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Split Squat w/ EZ Bar - Right 15 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Left 15 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Right 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Left 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Right 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Left 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Right 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Left 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Right 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Left 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Right 15 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Left 15 15 15 15 15 15 15 15 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Stiff Leg Deadlift 15 15 15 15 15 15 15 15 15
Alt. Side Squat 10 10 10 10 10 10 10 10 10
Stiff Leg Deadlift 12 12 12 12 12 12 12 12 12
Alt. Side Squat 10 10 10 10 10 10 10 10 10
Week 12Week 9 Week 10Week 4 Week 5 Week 5 Week 6 Week 7 Week 8
-
7/28/2019 Body Beast Huge Workout Sheets
9/11
Bulk: Back
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Pull-Over 15 15 15 15 15 15 15 15 15
Pull-Up 10 10 10 10 10 10 10 10 10
Pull-Over 12 12 12 12 12 12 12 12 12
Pull-Up 10 10 10 10 10 10 10 10 10
Pull-Over 8 8 8 8 8 8 8 8 8
Pull-Over 8 8 8 8 8 8 8 8 8
Pull-Up 10 10 10 10 10 10 10 10 10
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reverse Grip Row 15 15 15 15 15 15 15 15 15
Reverse Grip Row 12 12 12 12 12 12 12 12 12
Reverse Grip Row 8 8 8 8 8 8 8 8 8
Reverse Grip Row 8 8 8 8 8 8 8 8 8
Reverse Grip Row 12 12 12 12 12 12 12 12 12
Reverse Grip Row 15 15 15 15 15 15 15 15 15
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
One-Arm Row - Left 5 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5 5One-Arm Row - Left 5 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5 5
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 15 15 15 15 15 15 15 15 15
Deadlift 12 12 12 12 12 12 12 12 12
Deadlift 8 8 8 8 8 8 8 8 8
Deadlift 8 8 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reverse Fly 15 15 15 15 15 15 15 15 15
Plank Rotation
Reverse Fly 12 12 12 12 12 12 12 12 12
Plank Rotation
BODY BEAST
Week 8 Week 9 Week 11 Best WorkoutWeek 4 Week 5 Week 6 Week 6 Week 7
-
7/28/2019 Body Beast Huge Workout Sheets
10/11
Bulk: Arms
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep
Standing Curl 15 15 15 15 15 15 15 15 15 15
Standing Curl 12 12 12 12 12 12 12 12 12 12
Standing Curl 8 8 8 8 8 8 8 8 8 8
Standing Curl 8 8 8 8 8 8 8 8 8 8
Standing Curl 12 12 12 12 12 12 12 12 12 12Standing Curl 15 15 15 15 15 15 15 15 15 15
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep
Tricep Extension 15 15 15 15 15 15 15 15 15 15
Tricep Extension 12 12 12 12 12 12 12 12 12 12
Tricep Extension 8 8 8 8 8 8 8 8 8 8
Tricep Extension 8 8 8 8 8 8 8 8 8 8
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep
Skull Crusher 15 15 15 15 15 15 15 15 15 15
Skull Crusher 12 12 12 12 12 12 12 12 12 12
Skull Crusher 8 8 8 8 8 8 8 8 8 8
Skull Crusher 8 8 8 8 8 8 8 8 8 8Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep
Hammer Curl - Right 15 15 15 15 15 15 15 15 15 15
Hammer Curl - Left 15 15 15 15 15 15 15 15 15 15
Hammer Curl - Right 12 12 12 12 12 12 12 12 12 12
Hammer Curl - Left 12 12 12 12 12 12 12 12 12 12
Hammer Curl - Right 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Left 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Right 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Left 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Right 12 12 12 12 12 12 12 12 12 12
Hammer Curl - Left 12 12 12 12 12 12 12 12 12 12
Hammer Curl - Right 15 15 15 15 15 15 15 15 15 15
Hammer Curl - Left 15 15 15 15 15 15 15 15 15 15
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep
Tricep Kickback - Right 15 15 15 15 15 15 15 15 15 15
Tricep Kickback - Left 15 15 15 15 15 15 15 15 15 15
Tricep Kickback - Right 12 12 12 12 12 12 12 12 12 12
Week 9 Week 10 Week 11 BeWeek 4 Week 5 Week 6 Week 7 Week 7 Week 8
-
7/28/2019 Body Beast Huge Workout Sheets
11/11
Bulk: Shoulders
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Lateral Raise 15 15 15 15 15 15 15 15 15
Arnold Press 15 15 15 15 15 15 15 15 15
Lateral Raise 12 12 12 12 12 12 12 12 12
Arnold Press 12 12 12 12 12 12 12 12 12
Lateral Raise 8 8 8 8 8 8 8 8 8
Arnold Press 8 8 8 8 8 8 8 8 8
Arnold Press 8 8 8 8 8 8 8 8 8
Progressive Set Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight
Upright Row 15 15 15 15 15 15 15 15 15
Upright Row 12 12 12 12 12 12 12 12 12
Upright Row 8 8 8 8 8 8 8 8 8
Upright Row 8 8 8 8 8 8 8 8 8
Upright Row 12 12 12 12 12 12 12 12 12
Upright Row 15 15 15 15 15 15 15 15 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Alt. Front Raise 15 15 15 15 15 15 15 15 15
Plate Twist-Twist 10 10 10 10 10 10 10 10 10
Alt. Front Raise 12 12 12 12 12 12 12 12 12
Plate Twist-Twist 10 10 10 10 10 10 10 10 10
Alt. Front Raise 8 8 8 8 8 8 8 8 8
Plate Twist-Twist 10 10 10 10 10 10 10 10 10Progressive Set Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight Reps W eight
Reverse Fly 15 15 15 15 15 15 15 15 15
Reverse Fly 12 12 12 12 12 12 12 12 12
Reverse Fly 8 8 8 8 8 8 8 8 8
Reverse Fly 8 8 8 8 8 8 8 8 8
Reverse Fly 12 12 12 12 12 12 12 12 12
Reverse Fly 15 15 15 15 15 15 15 15 15
Super Set
Superman Stretch
Plank Twist-Twist
Superman Stretch
Plank Twist-Twist
BODY BEAST
Reps Reps
Week 9 Week 12 Best Workout
Reps Reps Reps Reps Reps Reps Reps
Week 4 Week 5 Week 6 Week 7 Week 8 Week 8