WORKSHEET BEAST: TOTAL BODY

Transcription

1 OKSHEET BEAST: TOTAL BODY Date / eek arm-up Circuit Set 15 eps 15 eps Pull-Up Push-Up Squat Crunch Circuit Set 15 eps 15 eps Incline Press Bent-Over ow everse Alternating Lunge Plank Twist-Twist Circuit Set 15 eps 15 eps 1,1,2 Military Press Post Delt aise T: T: LT: LT: Stiff Leg Deadlift ussian Twist Circuit Set 15 eps 15 eps Bicep Curl-Up-Hammer Down Tricep Extension-Kickback T: T: LT: LT: Calf aise-eight at Shoulder Side Forearm Plank T: T: LT: LT: Chin-Up Bar (or Bands ith Door Attachment) Chin-Up Max * (and Sturdy Chair) eights *Optional orksheet and Pen ater and Towel = reps = weight T = right LT = left Sec = time C = completed eight Suggestions: 30 lbs., 40 lbs., 50 lbs. eights listed are suggestions only. Please use weights

2 OKSHEET BUILD: BACK/BIS Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Deadlift 15 eps 12 eps 8 eps 8 eps Dumbbell Pull-Over 10 eps 10 eps 10 eps Pull-Up Giant Set 15 eps 12 eps 8 eps EZ Bar ow One-Arm ow LT: LT: LT: T: T: T: everse Fly 8 Sec. Close-Grip Chin-Up 15 eps 12 eps 8 eps 8 eps Seated Bicep Curl 15 eps 12 eps 8 eps 1,1,2 Hammer Curl 15 eps 12 eps 8 eps 8 eps Neutral EZ Bar Curl Airplane Cobra = reps = weight T = right LT = left Sec = time C = completed Chin-Up Bar (or Bands ith Door Attachment) Chin-Up Max * (and Sturdy Chair) eights EZ Curl Bar /eighted Plates (And Spring Collars) orksheet and Pen ater and Towel eight Suggestions: 8 lbs., 15 lbs., 20 lbs. eights listed are suggestions only. Please use weights *Optional

3 OKSHEET BUILD: CHEST/TIS Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Dumbbell Chest Press 15 eps 12 eps 8 eps 8 eps Incline Dumbbell Fly Incline Dumbbell Press Giant Set 15 eps 12 eps 8 eps Close Grip Press Partial Chest Fly Decline Push-Up 15 eps 12 eps 8 eps 8 eps Tricep Extension 15 eps 12 eps 8 eps 8 eps Single Arm Kickback LT: LT: LT: LT: T: T: T: T: Tricep Push-Up 60 Sec. Dips on Bench In and Outs = reps = weight T = right LT = left Sec = time C = completed Sturdy Chair eights orksheet and Pen ater and Towel eight Suggestions: 8 lbs., 15 lbs., 20 lbs. eights listed are suggestions only. Please use weights

4 OKSHEET BUILD: LEGS Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Sumo Squat 15 eps 12 eps 8 eps Alternating Lunge Step-Up to everse Lunge T: T: T: LT: LT: LT: Giant Set 15 eps 12 eps 8 eps Parallel Squat Bulgarian Squat LT: LT: LT: T: T: T: Straight Leg Deadlift T: T: T: LT: LT: LT: Giant Set Single Leg Calf aise LT: LT: T: T: Seated Calf aise In and Outs = reps = weight T = right LT = left Sec = time C = completed EZ Curl Bar w/eighted Plates eights orksheet and Pen ater and Towel eight Suggestions: 8 lbs., 15 lbs., 20 lbs. eights listed are suggestions only. Please use weights

5 OKSHEET BUILD: SHOULDES Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Shoulder Press 15 eps 12 eps 8 eps 8 eps Lateral aise Upright ow Giant Set 15 eps 12 eps 8 eps EZ Bar Underhand Press 1,1,2 Front aise ear Delt aise 15 eps 12 eps 8 eps 8 eps Standing Dumbbell Shrug Dumbbell Scap Trap 12 eps 8 eps Sagi Six-ay 15 eps 15 eps Tuck & oll = reps = weight T = right LT = left Sec = time C = completed EZ Curl Bar w/eighted Plates eights orksheet and Pen ater and Towel eight Suggestions: 8 lbs., 15 lbs., 20 lbs. eights listed are suggestions only. Please use weights

6 OKSHEET BULK: AMS Date / eek arm-up 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Standing Curl 15 eps 12 eps 8 eps 8 eps Tricep Extension Force Set 5 eps 5 eps 5 eps 5 eps 5 eps ide EZ Bar Curl 15 eps 12 eps 8 eps 8 eps Skull Crusher 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Hammer Curl T: T: T: T: T: T: LT: LT: LT: LT: LT: LT: 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Tricep Kickback T: T: T: T: T: T: LT: LT: LT: LT: LT: LT: 30 eps eighted Crunch = reps = weight T = right LT = left Sec = time C = completed EZ Curl Bar w/eighted Plates eights orksheet and Pen ater and Towel eight Suggestions: 25 lbs., 35 lbs., 45 lbs. eights listed are suggestions only. Please use weights

7 OKSHEET BULK: BACK Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Pull-Over 10 eps 10 eps 10 eps Pull-Up 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps everse Grip ow Force Set 5 eps 5 eps 5 eps 5 eps 5 eps One-Arm ow LT: T: 15 eps 12 eps 8 eps 8 eps Deadlift 15 eps 12 eps everse Fly Plank otation = reps = weight T = right LT = left Sec = time C = completed Chin-Up Bar (or Bands ith Door Attachment) Chin-Up Max * (and Sturdy Chair) eights E-Z Curl Bar w/eighted Plates orksheet and Pen ater and Towel eight Suggestions: 25 lbs., 35 lbs., 45 lbs. eights listed are suggestions only. Please use weights *Optional

8 OKSHEET BULK: CHEST Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Incline Fly Incline Press Force Set 5 eps 5 eps 5 eps 5 eps 5 eps Chest Press w/ otation 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Incline Press 15 eps 12 eps 8 eps Close-Grip Press to Fly Multi Set 15 eps 12 eps 8 eps Decline Push-Up 10 eps Cobra to Airplane ussian Twist = reps = weight T = right LT = left Sec = time C = completed. eights orksheet and Pen ater and Towel eight Suggestions: 25 lbs., 35 lbs., 45 lbs. eights listed are suggestions only. Please use weights

9 OKSHEET BULK: LEGS Date / eek arm-up 12 eps 10 eps 8 eps Front to Back Lunge T: T: T: LT: LT: LT: 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Squat Force Set 5 eps 5 eps 5 eps 5 eps 5 eps Full to 1/2 Sumo Squat 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Split Squat w/ EZ Bar T: T: T: T: T: T: LT: LT: LT: LT: LT: LT: 15 eps 12 eps 8 eps 8 eps Stiff Leg Deadlift 10 eps 10 eps 10 eps Alt. Side Squat 50 eps 50 eps Calf aise Beast Abs C C = reps = weight T = right LT = left Sec = time C = completed Bench* EZ Curl Bar w/eighted Plates eights orksheet and Pen ater and Towel eight Suggestions: 25 lbs., 35 lbs., 45 lbs. eights listed are suggestions only. Please use weights *Optional

10 OKSHEET BULK: SHOULDES Date / eek arm-up 15 eps 12 eps 8 eps 8 eps Lateral aise Arnold Press 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps Upright ow 15 eps 12 eps 8 eps Alt. Front aise 10 eps 10 eps 10 eps Plate Twist-Twist 15 eps 12 eps 8 eps 8 eps 12 eps 15 eps everse Fly 10 eps 10 eps Superman Stretch Plank Twist-Twist = reps = weight T = right LT = left Sec = time C = completed EZ Curl Bar w/eighted Plates eights orksheet and Pen ater and Towel eight Suggestions: 25 lbs., 35 lbs., 45 lbs. eights listed are suggestions only. Please use weights

11 OKSHEET LUCKY 7 Date / eek arm-up EZ Push-Up + Clean + Squat Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7 Dead Lift + Bent-Over ow Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7 Skull Crusher + Press + Crunch Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7 Curl + Military Press + EZ Squat Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7 Delt aise + everse Lunge Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7

12 OKSHEET LUCKY 7 Date / eek arm-up Lat Oblique Twist Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7 Upright ow + Calf aise Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 Circuit 6 Circuit 7 = reps = weight T = right LT = left Sec = time C = completed EZ Curl Bar w/eighted Plates Or eights orksheet and Pen ater and Towel

13 OKSHEET TEMPO: BACK/BIS Date / eek arm-up Tempo- 15 eps 12 eps 8 eps Pull-Over 10 eps ide Plank In & Out Tempo- 10 eps 10 eps 8 eps Pull-Up 10 eps Hanging Circle Tempo- 15 eps 12 eps 8 eps everse Bent-Over ow 10 eps Lat Oblique Twist Tempo- 15 eps 12 eps 8 eps Preacher Curl T: T: T: LT: LT: LT: 10 eps Hanging Curl Tempo- 15 eps 12 eps 8 eps All-Angle Bicep Speed Mountain Climber sec. = reps = weight T = right LT = left Sec = time C = completed Chin-Up Bar (or Bands ith Door Attachment) Chin-Up Max * (and Sturdy Chair) eights EZ Curl Bar w/eighted Plates orksheet and Pen ater and Towel *Optional

14 OKSHEET TEMPO: CHEST/TIS Date / eek arm-up Tempo- 15 eps 12 eps 8 eps Chest Press 10 eps Figure 4 Crunch T: LT: Tempo- 15 eps 12 eps 8 eps Incline Press 10 eps Cricket Crunch T: LT: Tempo- 15 eps 12 eps 8 eps Incline Fly 10 eps Tempo Plank Tempo- 15 eps 12 eps 8 eps Skull Crusher 10 eps EZ Bar Crunch Tempo- 15 eps 12 eps 8 eps Tricep Kickback LT: LT: LT: T: T: T: Dips 10 eps Plank Twist-Twist = reps = weight T = right LT = left Sec = time C = completed Sturdy Chair eights EZ Curl Bar w/eighted Plates orksheet and Pen ater and Towel