body-beast-workout-sheets (3).xls

5/19/2018 Body-Beast-Workout-Sheets (3).xls

1/23

Build: Chest/Tris Date

Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps W

Dumbbell Chest Press 15 20 15 20 15 20

Dumbbell Chest Press 12 25 12 30 12 35

Dumbbell Chest Press 8 35 8 45 8

Dumbbell Chest Press 8 35 8 35 8

Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps W

Incline Dumbbell Fly 15 25 15 25 15 25Incline Dumbbell Press 15 25 15 30 15 30

Incline Dumbbell Fly 12 30 12 30 15 30

Incline Dumbbell Press 12 30 12 35 7 30

Incline Dumbbell Fly 8 35 8 35 8 35



Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps W

Close Grip Press 15 20 15 25 15 25

Partial Chest Fly 15 20 15 25 15 25Decline Push-Ups 15 6 7


Partial Chest Fly 12 25 12 30 9 30

Decline Push-Ups 12 6 5


Partial Chest Fly 8 30 8 30 7 30

Decline Push-Ups 8 4 4


Triceps Extension 15 15 15 15 15 15

Triceps Extension 12 20 12 20 12




Single Arm Kickback - Left 15 15 15 15 15 12.5

Single Arm Kickback - Right 15 15 15 15 15 12.5

Triceps Pushup 15 5 5

Single Arm Kickback - Left 12 15 12 15 12 15

Single Arm Kickback - Right 12 15 12 15 12 15


Single Arm Kickback - Left 8 20 8 17.5 8 20

Single Arm Kickback - Left 8 10 8 10 8 15

Single Arm Kickback - Right 8 20 8 17.5 8 20

Single Arm Kickback - Right 8 10 8 10 8 15


Super Set 60 Secs

Dips on Bench 19 21

Ins and Outs

8/6/2012 8/12/2012


2/23

Reps Weight Reps Weight Reps Weight Reps Weight






3/23

Build: Legs Date

Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Sumo Squat 15 20 15 20 +10v 15 +16v?

Sumo Squat 12 35 15 35 +10v 12

Sumo Squat 8 45 8 45 +10v 8

Sumo Squat 8 35 8 35 +10v 8Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Alternating Lunge 15 20 15 20 +10v 15

Step-Up to Reverse Lunge - Righ 15 20 15 20 +10v 15

Step-Up to Reverse Lunge - Left 15 20 15 20 +10v 15







Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Parallel Squat 15 20 15 20 +10v 15

Bulgarian Squat - Left 15 20 15 20 +10v 15

Bulgarian Squat - Right 15 20 15 20 +10v 15

Straight Leg Deadlift - Right 15 20 15 20 15

Straight Leg Deadlift - Left 15 20 15 20 15











Giant Set 30 Secs

Single Leg Calf Raise - Left 25 30 +10v

Single Leg Calf Raise - Right 25 30 +10v

Seated Calf Raise 25 30

Ins and Outs +10V

Single Leg Calf Raise - Left 30 40 +10v

Single Leg Calf Raise - Right 30 40 +10v

Seated Calf Raise 30 40

Ins and Outs +10V

8/7/2012 8/13/2012


4/23

Weight Reps Weight Reps Weight Reps Weight Reps Weight




5/23

Build: Back & Bis Date

Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Rep

Deadlift 15 20 15 20 15

Deadlift 12 35 12 40 12

Deadlift 8 50 8 52.5 8

Deadlift 8 40 8 40 8

Super Set Reps W eight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

Dumbbell Pull-Over 15 20 15 30 15

Pull-Up 10 10 10


Pull-Up 10 1 bd 8.5 1 bd 8.5


Pull-Up 10 3 bds 10 3 bds 10


Giant Set Reps W eight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

EZ Bar Row 15 20 15 20 15

One-Arm Row - Left 15 30 15 30 15

One-Arm Row - Right 15 30 15 30 15

Reverse Fly 15 10 15 10 15 8

EZ Bar Row 12 25 12 25 12

One-Arm Row - Left 12 35 12 35 12

One-Arm Row - Right 12 35 12 35 12Reverse Fly 12 12.5 12 12.5 12 10

EZ Bar Row 8 35 8 30 8

One-Arm Row - Left 8 40 8 40 8

One-Arm Row - Right 8 40 8 40 8

Reverse Fly 8 12.5 8 12.5 8 12.5

Single Set 30 Secs

Close-Grip Chin-Up 3 bds 15 3 bds 13




Seated Bicep Curl 15 15 15 15 15





1,1,2 Hammer Curl 15 10 15 10 15

1,1,2 Hammer Curl 12 12.5 12 12.5 12

1,1,2 Hammer Curl 8 15 8 15 8


Neutral EZ Bar Curl 15 10 15 10 15 10




Single Set 30 Secs

Airplane Cobra

Airplane Cobra

8/14/20128/8/2012


6/23

Build: Shoulders Date


Shoulder Press 15 15 15 17.5 15 20

Shoulder Press 12 20 12 25 12

Shoulder Press 8 30 8 35 8

Shoulder Press 8 25 8 25 8Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Lateral Raise 15 10 15 10 15 10

Upright Row 15 20 15 20 15

Lateral Raise 12 15 12 15 12 12.5

Upright Row 12 25 12 25 12

Lateral Raise 8 17.5 8 15 8 15

Upright Row 8 30 8 25 8

Upright Row 8 20 8 20 8

Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

EZ Bar Underhand Press 15 10 15 10 15 8

1,1,2 Front Raise 15 8 15 8 15

Rear Delt Raise 15 8 15 8 15

EZ Bar Underhand Press 12 15 11 15 12

1,1,2 Front Raise 12 10 12 10 12

Rear Delt Raise 12 10 12 10 12

EZ Bar Underhand Press 8 17.5 7 17.5 8

1,1,2 Front Raise 8 12.5 8 12.5 8

Rear Delt Raise 8 12.5 8 12.5 8

Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Standing Dumbbell Shrug 15 30 15 35 15

Dumbbell Scap Trap 15 20 15 35 15

Standing Dumbbell Shrug 12 40 12 45 12

Dumbbell Scap Trap 12 40 12 45 12

Standing Dumbbell Shrug 8 50 8 52.5 8

Standing Dumbbell Shrug 8 50 8 52.5 8

Dumbbell Scap Trap 8 50 8 52.5 8


Sagi Six-Way 12 5 12 8 12 8

Tuck & Roll 15 15 15

Sagi Six-Way 8 10 6 10 7 10

Tuck & Roll 15 15 15

8/9/2012 8/15/2012


7/23







8/23

Bulk Chest Date


Incline Fly 15

Incline Press 15

Incline Fly 12

Incline Press 12Incline Fly 8

Incline Press 8

Incline Press 8

Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Chest Press w/ Rotation 5




Chest Press w/ Rotation 5Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Incline Press 15

Incline Press 12

Incline Press 8

Incline Press 8

Incline Press 12

Incline Press 15

Combo Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Close Grip Press to Fly 15



Multi Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Decline Pushup 15

Cobra to Airplane 10

Decline Pushup 12

Russian Twist 30 sec

Decline Pushup 8


9/23

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps


10/23

Bulk Legs Date


Front to Back Lunge 12/12



Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight RepsSquat 15

Squat 12

Squat 8

Squat 8

Squat 12

Squat 15


Full to 1/2 Sumo Squat 5





Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Split Squat with EZ Curl Bar 15







Stiff Leg Deadlift 15.00

Alt Side Squat 10


Alt Side Squat 10


Alt Side Squat 10



Calf Raise 50

Beast Abs 30 sec

Calf Raise 50

Beast Abs 30 sec


11/23

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps


12/23

Bulk Back Date


Dumbbell Pull-Over 15

Pull-Up 10


Pull-Up 10Dumbbell Pull-Over 8

Pull-Up 10



Reverse Grip Row 15

Reverse Grip Row 12

Reverse Grip Row 8

Reverse Grip Row 8

Reverse Grip Row 12Reverse Grip Row 15


One Arm Row 5

One Arm Row 5

One Arm Row 5

One Arm Row 5

One Arm Row 5


Deadlift 15

Deadlift 12

Deadlift 8

Deadlift 8


Reverse Fly 15

Plank Rotation 30 sec

Reverse Fly 12

Plank Rotation 30 sec


13/23

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps


14/23

Bulk Arms Date


Standing Curl 15

Standing Curl 12

Standing Curl 8

Standing Curl 8Standing Curl 12

Standing Curl 15


Triceps Extension 15

Triceps Extension 12

Triceps Extension 8

Triceps Extension 8


Wide EZ Bar Curl 5

Wide EZ Bar Curl 5

Wide EZ Bar Curl 5

Wide EZ Bar Curl 5

Wide EZ Bar Curl 5


Skull Crusher 15

Skull Crusher 12

Skull Crusher 8

Skull Crusher 8


Hammer Curl 15

Hammer Curl 12

Hammer Curl 8

Hammer Curl 8

Hammer Curl 12

Hammer Curl 15


Triceps Kickback 15/15








Weighted Crunch 30


15/23









16/23

Bulk Shoulders Date


Lateral Raise 15

Arnold Press 15

Lateral Raise 12

Arnold Press 12Lateral Raise 8

Arnold Press 8

Arnold Press 8


Upright Row 15

Upright Row 12

Upright Row 8

Upright Row 8

Upright Row 12Upright Row 15


Alt Front Raise 15

Plate Twist Twist 10

Alt Front Raise 12


Alt Front Raise 8


Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight RepsReverse Fly 15

Reverse Fly 12

Reverse Fly 8

Reverse Fly 8

Reverse Fly 12

Reverse Fly 15


Superman Stretch 10

Plank Twist Twist 30 secSuperman Stretch 10

Plank Twist Twist 30 sec


17/23

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps


18/23

Total Body Date

Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Pullup 15

Pushup 15

Squat 15

Crunch 15Pullup 15

Pushup 15

Squat 15

Crunch 15


Incline Press 15

Bent Over Row 15

Alternating Reverse Lunge 15

Plank Twist-Twist 15

Incline Press 15

Bent Over Row 15

Alternating Reverse Lunge 15



1,1,2 Military Press 15

Post Delt Raise 15/15

Straight Leg Deadlift 15

Russian Twist 15

1,1,2 Military Press 15

Post Delt Raise 15/15

Straight Leg Deadlift 15

Russian Twist 15


Bicep Curl Up Hammer Down 15

Triceps X/Kickback 15/15

Calf Raise Wt at Shoulder 15

Side Forearm Plank 15/15

Bicep Curl Up Hammer Down 15

Triceps X/Kickback 15/15

Calf Raise Wt at Shoulder 15

Side Forearm Plank 15/15


19/23






20/23

Tempo: Chest and Tris Date


Chest Press 15

Chest Press 12

Chest Press 8

Figure 4 Crunch 10/10Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Incline Press 15

Incline Press 12

Incline Press 8

Cricket Crunch 10/10


Incline Fly 15

Incline Fly 12

Incline Fly 8

Plank Up Downs 10


Skull Crusher 15

Skull Crusher 12

Skull Crusher 8

EZ Bar Crunch 10



Dips 15


Dips 12


Dips 8



21/23







22/23

Tempo: Back and Bis Date


Pullover 15

Pullover 12

Pullover 8

Wide Plank In and Out 10Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps

Pull up 15

Pull up 12

Pull up 8

Hanging Circle 10


Reverse Bent Over Row 15



Lat Oblique Twist 10


Preacher Curl 15

Preacher Curl 12

Preacher Curl 8

Hanging Curl 10


All Angle Bicep 15

All Angle Bicep 12

All Angle Bicep 8

Speed Mountain Climber 10


23/23






body-beast-workout-sheets (3).xls

Documents

incline dumbbell press

bulgarian squat

reverse lunge righ

partial chest fly

triceps pushup

straight leg deadlift