body beast workowut sheets lean

7/25/2019 Body Beast Workowut Sheets Lean

1/97

Start 5/4/2016 Wednesday Lifted

Week 15/4/2016 Day 1

Build Chest/Tris

Week 211-May Day

Build Le!s

Week "1-May Day 15

Build Ba#k/Bis

Week 425-May Day 22

Bulk Chest

Week 51-$un Day 2%

Bulk Chest

Week 6-$un Day "6

Bulk Chest

Week &15-$un Day 4"

Bulk Chest

Week 22-$un Day 50

Bulk Chest

Week %

2%-$un Day 5&

Build Chest/Tris

Week 106-$ul Day 64

Bulk Chest

Week 111"-$ul Day &1

Build Chest/Tris

Week 1220-$ul Day &

Bulk Chest

'(ST W(() Week 1"2&-$ul Day 5

'est

*+,S( 1

B.LD

*+,S( 2

BL)

*+,S( "

B(,ST


2/97

Thursday Lifted 1/5/1%00 Lifted

5/5/2016 Day 2 5/6/2016 Day "

Build Le!s Build Ba#kBis

12-May Day % 5/1"/2016 Day 10

Build Ba#kBis Beast Cardi/,s

1%-May Day 16 5/20/2016 Day 1&

Beast Cardi/,s Build Shulders

26-May Day 2" 5/2&/2016 Day 24

Bulk Le!s Bulk ,rs

2-$un Day "0 6/"/2016 Day "1

Bulk Le!s Bulk ,rs

%-$un Day "& 6/10/2016 Day "

Bulk Le!s Bulk ,rs

16-$un Day 44 6/1&/2016 Day 45

Bulk Le!s Bulk ,rs

2"-$un Day 51 6/24/2016 Day 52

Bulk Le!s Bulk ,rs

"0-$un Day 5 &/1/2016 Day 5%

Build Le!s Build Ba#kBis

&-$ul Day 65 &//2016 Day 66

Build Le!s Bulk Shulders

14-$ul Day &2 &/15/2016 Day &"

Bulk Le!s Build Ba#kBis

21-$ul Day &% &/22/2016 Day 0

Build Le!s Bulk Shulders

2-$ul Day 6 &/2%/2016 Day &

'est 'est


3/97

1/6/1%00 Lifted 1/&/1%00 Lifted

5/&/2016 Day 4 5//2016 Day 5


5/14/2016 Day 11 5/15/2016 Day 12

Shulders 'est

5/21/2016 Day 1 5/22/2016 Day 1%

Build Chest/Tris Build Le!s

5/2/2016 Day 25 5/2%/2016 Day 26

Beast Cardi/,s Bulk Ba#k

6/4/2016 Day "2 6/5/2016 Day ""


6/11/2016 Day "% 6/12/2016 Day 40


6/1/2016 Day 46 6/1%/2016 Day 4&


6/25/2016 Day 5" 6/26/2016 Day 54


7/2/2016 Day 60 &/"/2016 Day 61


&/%/2016 Day 6& &/10/2016 Day 6

Bulk Ba#k Bulk ,rs

&/16/2016 Day &4 &/1&/2016 Day &5


&/2"/2016 Day 1 &/24/2016 Day 2

Bulk Ba#k Bulk ,rs

&/"0/2016 Day &/"1/2016 Day %

'est 'est


4/97

Mnday Lifted Tuesday Lifted

424%% Day 6 42500 Day &

'est Build Chest/Tris

16-May Day 1" 1&-May Day 14

Build Chest/Tris Build Le!s

2"-May Day 20 24-May Day 21

Build Ba#k/Bis 'est

"0-May Day 2& "1-May Day 2

Bulk Shulders 'est

6-$un Day "4 &-$un Day "5

Bulk Shulders 'est

1"-$un Day 41 14-$un Day 42

Bulk Shulders 'est

20-$un Day 4 21-$un Day 4%

Bulk Shulders 'est

2&-$un Day 55 2-$un Day 56

Bulk Shulders 'est

4-$ul Day 62 5-$ul Day 6"

'est Beast Cardi/,s

11-$ul Day 6% 12-$ul Day &0

Beast Cardi/,s 'est

1-$ul Day &6 1%-$ul Day &&

'est Beast Cardi/,s

25-$ul Day " 26-$ul Day 4

Beast Cardi/,s 'est

1-,u! Day %0

'est


5/97

Day 1 14 28

Date 4-May 18-May 1-Jun

Male/Female Female Female Female

Weight

Chest

Waist

Hips

Right ThighLeft Thigh

Right Am

Left Am

Right F!eam

Left F!eam

Wist

Lea" #!$y Mass

#!$y Fat %Weight Lifte$ 0 0

#&il$

Day 1 2

Weight

Day 8 9

Weight

Day 15 16

Weight

#'L(

Day 22 23

Weight

Day 29 30

Weight

Day 36 37

Weight


6/97

Day 43 44

Weight

Day 50 51

Weight

#)A*T

Day 57 58

Weight

Day 64 65

Weight

Day 71 72

Weight

Day 78 79

Weight

Day 85 86

Weight


7/97

Version 1.1

42 +6 70 84 ,0

15-Jun 29-Jun 13-Jul 27-Jul 2-Aug

Female Female Female Female Female

0 0 0 0 0

3 4 5 6 7

10 11 12 13 14

17 18 19 20 21

24 25 26 27 28

31 32 33 34 35

38 39 40 41 42


8/97

45 46 47 48 49

52 53 54 55 56

59 60 61 62 63

66 67 68 69 70

73 74 75 76 77

80 81 82 83 84

87 88 89 90


9/97

T!tal

0

T!tal

0

T!tal

0T!tal

0N! "# $%#A!& 'T!tal

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T!tal

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1 2 3 4 5

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4.00

6.00

8.00

10.00

12.00

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1 2 3 4 5

0.00

2.00

4.00

6.00

8.0010.00

12.00

Weight

0

0

0

1

1

1Weight Lifte


10/97

T!tal

0

T!tal

0

T!tal

0

T!tal

0

T!tal

0

T!tal

0

T!tal

0


11/97

(') *$+

6 7 8

s

6 7 8


12/97


13/97

Beast: Cardio/Abs/Rest

,lae an / in e green o/ en omlee

#L-C( 1. #'LD Day 4 Day 6 Day 10 Day 12

$es

eas+ 'ario

eas+ As

6 a33

#L-C( 2. #'L( Day 2+ Day 28 Day 2 Day +

$es

eas+ 'ario

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6 a33

#L-C( . #)A*T Day 60 Day 62 Day 6 Day 6,

$es

eas+ 'ario

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C!mplete

R)*T W))( Day 8+ Day 86 Day 87 Day 88

#)A*T M-D)33


14/97

$eurn "o e

Day 16 Day 21

Day , Day 42 Day 46 Day 4, Day + Day +6

Day 70 Day 74 Day 76 Day 77 Day 8 Day 84

Day 8, Day ,0


15/97

ule


16/97

BUILD: CHEST/TRIS

(3er#ise Day 1

Set Reps Weight Set

Single Set - Round 1 - Dumbbell Chest Press 15 15

Round 2 - Dumbbell Chest Press 12 12

Round 3 - Dumbbell Chest Press

Round 4 - Dumbbell Chest Press

Superset - Round 1 - n!line Dumbbell "l# 15 15

n!line Dumbbell Press 15 15

Superset - Round 2 - n!line Dumbbell "l# 12 12

n!line Dumbbell Press 12 12

Superset - Round 3 - n!line Dumbbell "l#

n!line Dumbbell Press

n!line Dumbbell Press

$i%nt Set - Round 1 - Close $rip Press 15 15

P%rti%l Chest "l# 15 15

De!line Push-&p 15 15

$i%nt Set - Round 2 - Close $rip Press 12 12

P%rti%l Chest "l# 12 12

De!line Push-&p 12 12


17/97

$i%nt Set - Round 3 - Close $rip Press

P%rti%l Chest "l#

De!line Push-&p

Single Set - Round 1 - 'ri!ep ()tension 15 15

Round 2 - 'ri!ep ()tension 12 12

Round 3 - 'ri!ep ()tension


Superset - Round 1 - Single *rm +i!,b%!,'15 '15

L15 L15

'ri!ep Push-&p 15 15

Superset - Round 2 - Single *rm +i!,b%!,'12 '12

L12 L12

'ri!ep Push-&p 12 12

Superset - Round 3 - Single *rm +i!,b%!,' '

L L

Single *rm +i!,b%!,' '

L L

'ri!ep Push-&p

Superset - Dips on en!h 0060 0060

n %nd .uts 0060 0060


18/97

Day & Day 1" Day 1

Reps Weight Set Reps Weight Set Reps Weight

15 15

12 12

15 15

15 15

12 12

12 12

15 15

15 15

15 15

12 12

12 12

12 12

00.2

0.4

0.6

0.8

1

Wt Lifte$


19/97

15 15

12 12

'15 '15

L15 L15

15 15

'12 '12

L12 L12

12 12

' '

L L

' '

L L

0060 0060

0060 0060


20/97

Day 5& Day &1

Set Reps Weight Set Reps Weight

15 15

12 12

15 15

15 15

12 12

12 12

15 15

15 15

15 15

12 12

12 12

12 12

%s


21/97

15 15

12 12

'15 '15

L15 L15

15 15

'12 '12

L12 L12

12 12

' '

L L

' '

L L

0060 0060

0060 0060


22/97

$eurn "o eule

tes


23/97


24/97

BL) C+(ST

(3er#ise Day 22

Set 'es Wei!ht Set

Super Set - Round 1 - n!line "l# 15 15

n!line Press 15 15

Super Set - Round 2 - n!line "l# 12 12

n!line Press 12 12

Super Set - Round 3 - n!line "l#

n!line Press

n!line Press Drop Set

"or!e Set - Round 1 - Chest Press / Rot%tion 5 5

Round 2 - Chest Press / Rot%tion 5 5




Progressie Set - Round 1 - n!line Press 15 15

Round 2 - n!line Press 12 12

Round 3 - n!line Press

Round 4 - n!line Press

0

0.2

0.4

0.6

0.8

1


25/97



Combo Set - Round 1 - Close-$rip Press to "l# 15 15

Round 2 - Close-$rip Press to "l# 12 12

Round 3 - Close-$rip Press to "l#

ulti Set - Round 1 - De!line Push-&p 15 15

Cobr% to *irpl%ne 10 10

ulti Set - Round 2 - De!line Push-&p 12 12

Russi%n 'ist 00"0 00"0

ulti Set - Round 3 - De!line Push-&p


26/97

Day 2% Day "6 Day 4"

'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht

15 15

15 15

12 12

12 12

5 5

5 5

5 5

5 5

5 5

15 15

12 12

Wt Lifte$

%s


27/97

12 12

15 15

15 15

12 12

15 15

10 10

12 12

00"0 00"0


28/97

Day 50 Day 64 Day &

Set 'es Wei!ht Set 'es Wei!ht Set 'es

15 15 15

15 15 15

12 12 12

12 12 12

5 5 5

5 5 5

5 5 5

5 5 5

5 5 5

15 15 15

12 12 12


29/97

12 12 12

15 15 15

15 15 15

12 12 12

15 15 15

10 10 10

12 12 12

00"0 00"0 00"0


30/97

Wei!ht


31/97


32/97

$eurn "o eule

tes


33/97


34/97

B.LD L(7S

(3er#ise Day 2

Set 'es Wei!ht Set

Single Set - Round 1 - Sumo Su%t 15 15

Round 2 - Sumo Su%t 12 12

Round 3 - Sumo Su%t

Round 4 - Sumo Su%t Drop Set

Superset - Round 1 - *ltern%ting unge 15 15

Step-&p to Reerse unge'15 '15

L15 L15

Superset - Round 2 - *ltern%ting unge 12 12

Step-&p to Reerse unge'12 '12

L12 L12

Superset - Round 3 - *ltern%ting unge

Step-&p to Reerse unge' '

L L

$i%nt Set - Round 1 - P%r%llel Su%t 15 15

ulg%ri%n Su%t'15 '15

L15 L15

Str%ight eg De%dlit

'15 '15

L15 L15

$i%nt Set - Round 2 - P%r%llel Su%t 12 12

ulg%ri%n Su%t'12 '12

L12 L12

Str%ight eg De%dlit'12 '12

L12 L12

0

0

0

1

1

1


35/97

$i%nt Set - Round 3 - P%r%llel Su%t

ulg%ri%n Su%t' '

L L

Str%ight eg De%dlit' '

L L

$i%nt Set - Round 1 - Single eg C%l R%ise0"0 0"0

0"0 0"0

Se%ted C%l R%ise 00"0 00"0

n %nd .uts 00"0 00"0

$i%nt Set - Round 2 - Single eg C%l R%iseL 0"0 L 0"0

' 0"0 ' 0"0

Se%ted C%l R%ise 00"0 00"0

n %nd .uts 00"0 00"0


36/97

Day Day 14 Day 1%


15 15

12 12

15 15

'15 '15

L15 L15

12 12

'12 '12

L12 L12

' '

L L

15 15

'15 '15

L15 L15

'15 '15

L15 L15

12 12

'12 '12

L12 L12

'12 '12

L12 L12

Wt Lifte$


37/97

' '

L L

' '

L L

0"0 0"0

0"0 0"0

00"0 00"0

00"0 00"0

L 0"0 L 0"0

' 0"0 ' 0"0

00"0 00"0

00"0 00"0


38/97

Day 5 Day 65 Day &%


15 15 15

12 12 12

15 15 15

'15 '15 '15

L15 L15 L15

12 12 12

'12 '12 '12

L12 L12 L12

' ' '

L L L

15 15 15

'15 '15 '15

L15 L15 L15

'15 '15 '15

L15 L15 L15

12 12 12

'12 '12 '12

L12 L12 L12

'12 '12 '12

L12 L12 L12

%s


39/97

' ' '

L L L

' ' '

L L L

0"0 0"0 0"0

0"0 0"0 0"0

00"0 00"0 00"0

00"0 00"0 00"0

L 0"0 L 0"0 L 0"0

' 0"0 ' 0"0 ' 0"0

00"0 00"0 00"0

00"0 00"0 00"0


40/97

Wei!ht


41/97


42/97

$eurn "o eule

tes


43/97


44/97

BL) L(7S

(3er#ise Day 2" Day "0

Set 'es Wei!ht Set 'es

Single Set - Round 1 - "ront to %!, unge'12 '12

L12 L12

Round 2 - "ront to %!, unge'10 '10

L10 L10

Round 3 - "ront to %!, unge' '

L L

Progressie Set - Round 1 - Su%t 15 15

Round 2 - Su%t 12 12

Round 3 - Su%t

Round 4 - Su%t



"or!e Set - Round 1 - "ull to 1/2 Sumo Su%t 5 5

Round 2 - "ull to 1/2 Sumo Su%t 5 5




Progressie Set - Round 1 - Split Su%t / (7 %r'15 '15

L15 L15

Round 2 - Split Su%t / (7 %r'12 '12

L12 L12

' '

0

0.20.4

0.6

0.8

1


45/97

-L L

Round 4 - Split Su%t / (7 %r' '

L L


L12 L12


L15 L15

Superset - Round 1 - Sti eg De%dlit 15 15

*lt8 Side Su%t 10 10

Superset - Round 2 - Sti eg De%dlit 12 12


Superset - Round 3 - Sti eg De%dlit

Sti eg De%dlit Drop Set


Superset - Round 1 - C%l R%ise 50 50

e%st *bs 00"0 00"0

Superset - Round 2 - C%l R%ise 50 50

e%st *bs 00"0 00"0


46/97

Day "& Day 44 Day 51

Wei!ht Set 'es Wei!ht Set 'es Wei!ht Set 'es

'12 '12 '12

L12 L12 L12

'10 '10 '10

L10 L10 L10

' ' '

L L L

15 15 15

12 12 12

12 12 12

15 15 15

5 5 5

5 5 5

5 5 5

5 5 5

5 5 5

'15 '15 '15

L15 L15 L15

'12 '12 '12

L12 L12 L12

' ' '

Wt Lifte$

%s


47/97

L L L

' ' '

L L L

'12 '12 '12

L12 L12 L12

'15 '15 '15

L15 L15 L15

15 15 15

10 10 10

12 12 12

10 10 10

10 10 10

50 50 50

00"0 00"0 00"0

50 50 50

00"0 00"0 00"0


48/97

Day &2

Wei!ht Set 'es Wei!ht

'12

L12

'10

L10

'

L

15

12

12

15

5

5

5

5

5

'15

L15

'12

L12

'


49/97

L

'

L

'12

L12

'15

L15

15

10

12

10

10

50

00"0

50

00"0


50/97

$eurn "o eule

tes


51/97


52/97

B,C)/B.S

(3er#ise Day "

Set 'es Wei!ht Set

Single Set - Round 1 - De%dlit 15 15

Round 2 - De%dlit 12 12

Round 3 - De%dlit

Round 4 - De%dlit

Superset - Round 1 - Dumbbell Pull-.er 15 15

Pull-&p 10 10

Superset - Round 2 - Dumbbell Pull-.er 12 12

Pull-&p 10 10

Superset - Round 3 - Dumbbell Pull-.er

Dumbbell Pull-.er

Pull-&p 10 10

$i%nt Set - Round 1 - (7 %r Ro 15 15

.ne-*rm Ro'15 '15

L15 L15

Reerse "l# 15 15

$i%nt Set - Round 2 - (7 %r Ro 12 12

.ne-*rm Ro'12 '12

L12 L12

0

0

0

1

1

1


53/97

Reerse "l# 12 12

$i%nt Set - Round 3 - (7 %r Ro

.ne-*rm Ro' '

L L

Reerse "l#

Single Set - Round 1 - Close-$rip Chin-&p 00"0 00"0

Round 2 - Close-$rip Chin-&p 00"0 00"0

Round 3 - Close-$rip Chin-&p 00"0 00"0

Single Set - Round 1 - Se%ted i!ep Curl 15 15

Round 2 - Se%ted i!ep Curl 12 12

Round 3 - Se%ted i!ep Curl

Round 4 - Se%ted i!ep Curl

Single Set - Round 1 - 19 19 2 :%mmer Curl 15 15

Round 2 - 19 19 2 :%mmer Curl 12 12

Round 3 - 19 19 2 :%mmer Curl

Single Set - Round 1 - ;eutr%l (7 %rl Curl 15 15

Round 2 - ;eutr%l (7 %rl Curl 12 12

Round 3 - ;eutr%l (7 %rl Curl

Round 4 - ;eutr%l (7 %rl Curl

Single Set - Round 1 - *irpl%ne Cobr% 00"0 00"0

Round 2 - *irpl%ne Cobr% 00"0 00"0


54/97

Day % Day 15 Day 20


15 15

12 12

15 15

10 10

12 12

10 10

10 10

15 15

'15 '15

L15 L15

15 15

12 12

'12 '12

L12 L12

Wt Lifte$


55/97

12 12

' '

L L

00"0 00"0

00"0 00"0

00"0 00"0

15 15

12 12

15 15

12 12

15 15

12 12

00"0 00"0

00"0 00"0


56/97

Day 5% Day &"

Set 'es Wei!ht Set 'es Wei!ht

15 15

12 12

15 15

10 10

12 12

10 10

10 10

15 15

'15 '15

L15 L15

15 15

12 12

'12 '12

L12 L12

%s


57/97

12 12

' '

L L

00"0 00"0

00"0 00"0

00"0 00"0

15 15

12 12

15 15

12 12

15 15

12 12

00"0 00"0

00"0 00"0


58/97

$eurn "o eule

tes


59/97


60/97

BL) B,C)

(3er#ise Day 26

Set 'es Wei!ht Set

Super Set - Round 1 - Pull-.er 15 15

Pull-&p 10 10

Super Set - Round 2 - Pull-.er 12 12

Pull-&p 10 10

Super Set - Round 3 - Pull-.er

Pull-.er

Pull-&p 10 10

Progressie Set - Round 1 - Reerse $rip Ro 15 15

Round 2 - Reerse $rip Ro 12 12

Round 3 - Reerse $rip Ro

Round 4 - Reerse $rip Ro



"or!e Set - Round 1 - .ne-*rm Ro'5 '5

L5 L5

Round 2 - .ne-*rm Ro'5 '5

L5 L5


L5 L5

'5 '5

0.

0.

0.

0.


61/97

- -L5 L5


L5 L5

Single Set - Round 1 - De%dlit 15 15

Round 2 - De%dlit 12 12

Round 3 - De%dlit

De%dlit

Super Set - Round 1 - Reerse "l# 15 15

Pl%n, Rot%tion 00"0 00"0

Super Set - Round 2 - Reerse "l# 12 12

Pl%n, Rot%tion 00"0 00"0


62/97

Day "" Day 40 Day 4&


15 15

10 10

12 12

10 10

10 10

15 15

12 12

12 12

15 15

'5 '5

L5 L5

'5 '5

L5 L5

'5 '5

L5 L5

'5 '5

Wt Lifte$


63/97

L5 L5

'5 '5

L5 L5

15 15

12 12

15 15

00"0 00"0

12 12

00"0 00"0


64/97

Day 54 Day 6& Day 1


15 15 15

10 10 10

12 12 12

10 10 10

10 10 10

15 15 15

12 12 12

12 12 12

15 15 15

'5 '5 '5

L5 L5 L5

'5 '5 '5

L5 L5 L5

'5 '5 '5

L5 L5 L5

'5 '5 '5

%s


65/97

L5 L5 L5

'5 '5 '5

L5 L5 L5

15 15 15

12 12 12

15 15 15

00"0 00"0 00"0

12 12 12

00"0 00"0 00"0


66/97

Wei!ht


67/97


68/97

$eurn "o eule

tes


69/97


70/97

BL) ,'MS

(3er#ise Day 24

Set 'es Wei!ht Set

Progressie Set - Round 1 - St%nding Curl 15 15

Round 2 - St%nding Curl 12 12

Round 3 - St%nding Curl

Round 4 - St%nding Curl



Single Set - Round 1 - 'ri!ep ()tension 15 15

Round 2 - 'ri!ep ()tension 12 12


Round 4 - 'ri!ep ()tension Drop Set

"or!e Set - Round 1 - Wide (7 %r Curl 5 5

Round 2 - Wide (7 %r Curl 5 5




Single Set - Round 1 - S,ull Crusher 15 15

0

0.20.4

0.6

0.8

1


71/97

Round 2 - S,ull Crusher 12 12

Round 3 - S,ull Crusher

Round 4 - S,ull Crusher Drop Set

Progressie Set - Round 1 - :%mmer Curl'15 '15

L15 L15

Round 2 - :%mmer Curl'12 '12

L12 L12

Round 3 - :%mmer Curl' '

L L

Round 4 - :%mmer Curl' '

L L


L12 L12


L15 L15

Progressie Set - Round 1 - 'ri!ep +i!,b%!,'15 '15

L15 L15

Round 2 - 'ri!ep +i!,b%!,'12 '12

L12 L12

Round 3 - 'ri!ep +i!,b%!,' '

L L

Round 4 - 'ri!ep +i!,b%!,' '

L L

Round 5 - 'ri!ep +i!,b%!,'12 '12

L12 L12

Round 6 - 'ri!ep +i!,b%!,'15 '15

L15 L15

Single Set - Weighted Crun!h "0 "0


72/97

Day "1 Day " Day 45


15 15

12 12

12 12

15 15

15 15

12 12

5 5

5 5

5 5

5 5

5 5

15 15

Wt Lifte$


73/97

12 12

'15 '15

L15 L15

'12 '12

L12 L12

' '

L L

' '

L L

'12 '12

L12 L12

'15 '15

L15 L15

'15 '15

L15 L15

'12 '12

L12 L12

' '

L L

' '

L L

'12 '12

L12 L12

'15 '15

L15 L15

"0 "0


74/97

Day 52 Day 6 Day 2


15 15 15

12 12 12

12 12 12

15 15 15

15 15 15

12 12 12

5 5 5

5 5 5

5 5 5

5 5 5

5 5 5

15 15 15

%


75/97

12 12 12

'15 '15 '15

L15 L15 L15

'12 '12 '12

L12 L12 L12

' ' '

L L L

' ' '

L L L

'12 '12 '12

L12 L12 L12

'15 '15 '15

L15 L15 L15

'15 '15 '15

L15 L15 L15

'12 '12 '12

L12 L12 L12

' ' '

L L L

' ' '

L L L

'12 '12 '12

L12 L12 L12

'15 '15 '15

L15 L15 L15

"0 "0 "0


76/97

Wei!ht


77/97


78/97

$eurn "o eule

tes


79/97


80/97

B.LD S+8LD('S

(3er#ise Day 5

Set 'es Wei!ht Set

Single Set - Round 1 - Shoulder Press 15 15

Round 2 - Shoulder Press 12 12

Round 3 - Shoulder Press

Round 4 - Shoulder Press

Superset - Round 1 - %ter%l R%ise 15 15

&pright Ro 15 15


&pright Ro 12 12

Superset - Round 3 - %ter%l R%ise

&pright Ro

&pright Ro

$i%nt Set - Round 1 - (7 %r &nderh%nd Press 15 15

19 19 2 "ront R%ise 15 15

Re%r Delt r%ise 15 15

$i%nt Set - Round 2 - (7 %r &nderh%nd Press 12 12

19 19 2 "ront R%ise 12 12

0

0.2

0.4

0.6

0.8

1


81/97

Re%r Delt r%ise 12 12

$i%nt Set - Round 3 - (7 %r &nderh%nd Press

19 19 2 "ront R%ise

Re%r Delt r%ise

Superset - Round 1 - St%nding Dumbbell Shrug 15 15

Dumbbell S!%p 'r%p 15 15

Superset - Round 2 - St%nding Dumbbell Shrug 12 12

Dumbbell S!%p 'r%p 12 12

Superset - Round 3 - St%nding Dumbbell Shrug

St%nding Dumbbell Shrug

Dumbbell S!%p 'r%p

Superset - Round 1 - S%gi Si)-W%# 12 12

'u!, < Roll 15 15

Superset - Round 1 - S%gi Si)-W%#

'u!, < Roll 15 15


82/97

Day 11 Day 1& Day 61


15 15

12 12

15 15

15 15

12 12

12 12

15 15

15 15

15 15

12 12

12 12

Wt Lifte$


83/97

12 12

15 15

15 15

12 12

12 12

12 12

15 15

15 15


84/97

Day &5

Set 'es Wei!ht

15

12

15

15

12

12

15

15

15

12

12

%s


85/97

12

15

15

12

12

12

15

15


86/97

$eurn "o eule

tes


87/97


88/97

BL) S+8LD('S

(3er#ise Day 2&

Set 'es Wei!ht Set


*rnold Press 15 15


*rnold Press 12 12

Superset - Round 3 - %ter%l R%ise

*rnold Press

*rnold Press Drop Set

Progressie Set - Round 1 - &pright Ro 15 15

Round 2 - &pright Ro 12 12

Round 3 - &pright Ro

Round 4 - &pright Ro



Superset - Round 1 - *lt8 "ront R%ise 15 15

Pl%te 'ist-'ist 10 10

Superset - Round 2 - *lt8 "ront R%ise 12 12

0

0.20.4

0.6

0.8

1


89/97


Superset - Round 3 - *lt8 "ront R%ise


Progressie Set - Round 1 - Reerse "l# 15 15

Round 2 - Reerse "l# 12 12

Round 3 - Reerse "l#

Round 4 - Reerse "l#



Superset - Round 1 - Superm%n Stret!h 10 10

Pl%n, 'ist-'ist 00"0 00"0

Superset - Round 2 - Superm%n Stret!h 10 10

Pl%n, 'ist-'ist 00"0 00"0


90/97

Day "4 Day 41 Day 4


15 15

15 15

12 12

12 12

15 15

12 12

12 12

15 15

15 15

10 10

12 12

Wt Lifte$


91/97

10 10

10 10

15 15

12 12

12 12

15 15

10 10

00"0 00"0

10 10

00"0 00"0


92/97

Day 55 Day 66 Day 0


15 15 15

15 15 15

12 12 12

12 12 12

15 15 15

12 12 12

12 12 12

15 15 15

15 15 15

10 10 10

12 12 12

%s


93/97

10 10 10

10 10 10

15 15 15

12 12 12

12 12 12

15 15 15

10 10 10

00"0 00"0 00"0

10 10 10

00"0 00"0 00"0


94/97

Wei!ht


95/97


96/97

$eurn "o eule

tes


97/97

body beast workowut sheets lean

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