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Body Beast Build

Contributed by: sleepy

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    Chest/Triceps

  • Bench Press - Dumbbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Incline Fly - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • b. Incline Bench Press - Dumbbell
      4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Close Grip Bench Press - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • b. Partial Fly - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • c. Decline Push-up - Bodyweight/Weighted
      3 sets × 15, 12, 8 reps, 45s rest
  • Lying Triceps Extension - Dumbbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Kickback - Dumbbell
      4 sets × 15, 12, 8, 8 reps, 15s rest
    • b. Close Grip Push-up - Bodyweight/Weighted
      3 sets × 15, 12, 8 reps, 45s rest
  • Bench Dip - Bodyweight/Weighted
    1 sets × reps, 45s rest
  • Ins And Out - Bodyweight/Weighted
    1 sets × reps

    Legs

  • Sumo Squat - Dumbbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Alternating Lunge - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • b. Step Up To Reverse Lunge - Dumbbell
      3 sets × 15, 12, 8 reps, 45s rest
    • a. Parallel Squat - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • b. Bulgarian Squat - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • c. Straight-leg Deadlift - Barbell
      3 sets × 15, 12, 8 reps, 45s rest
    • a. Single Leg Calf Raise - Dumbbell
      2 sets × reps, 15s rest
    • b. Seated Calf Raise - Dumbbell
      2 sets × reps, 15s rest
    • c. Ins And Out - Bodyweight/Weighted
      2 sets × reps, 45s rest

    Back/Biceps

  • Deadlift - Barbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Dumbbell Pull Over - Dumbbell
      4 sets × 15, 12, 8, 8 reps, 15s rest
    • b. Pull-up - Bodyweight/Weighted
      3 sets × 10, 10, 10 reps, 45s rest
    • a. Ez Bar Row - Barbell
      3 sets × 15, 12, 8 reps, 15s rest
    • b. One Arm Bent-over Row - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • c. Bent Over Reverse Fly - Dumbbell
      3 sets × 15, 12, 8 reps, 45s rest
  • Close Grip Chin-up - Bodyweight/Weighted
    3 sets × reps, 45s rest
  • Seated Bicep Curl - Dumbbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
  • Hammer Curl (1,1,2) - Dumbbell
    3 sets × 15, 12, 8 reps, 45s rest
  • Ez Bar Curl (Neutral) - Barbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
  • Airplane Cobra - Bodyweight/Weighted
    2 sets × 15 reps, 45s rest

    Shoulders

  • Seated Shoulder Press - Dumbbell
    4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Lateral Raise - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • b. Upright Row - Dumbbell
      4 sets × 15, 12, 8, 8 reps, 45s rest
    • a. Ez Bar Underhand Press - EZ Curl Bar
      3 sets × 15, 12, 8 reps, 15s rest
    • b. Front Raise (1,1,2) - Dumbbell
      3 sets × 15, 12, 8 reps, 15s rest
    • c. Rear Delt Raise - Dumbbell
      3 sets × 15, 12, 8 reps, 45s rest
    • a. Standing Shrug - Dumbbell
      4 sets × 15, 12, 8, 8 reps, 15s rest
    • b. Scap Trap - Dumbbell
      3 sets × 15, 12, 8 reps, 45s rest
    • a. Sagi Six Way - Dumbbell
      2 sets × 12, 8 reps, 15s rest
    • b. Tuck & Roll - Bodyweight/Weighted
      2 sets × 15 reps, 45s rest